Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with built-in recovery periods between rounds. While 200 total double-unders and bear crawls create fatigue accumulation, the descending rep scheme provides natural rest as rounds get shorter. The movements don't significantly interfere with each other, and most average CrossFitters can complete all movements as prescribed. Total time around 12-15 minutes keeps it manageable despite continuous work.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of double unders and sit-ups combined with bear crawls will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Descending ladder format with continuous movement creates significant cardiovascular demand, though shorter duration than pure endurance tests.
• Power (6/10): Double unders are explosive and require significant coordination and power output, though tempered by other grinding movements.
• Speed (5/10): Descending rep scheme encourages faster cycling as fatigue sets in, with transitions between three distinct movement patterns.
• Flexibility (4/10): Bear crawls require shoulder and hip mobility, while sit-ups demand spinal flexion; moderate range of motion requirements throughout.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands; bear crawls provide some upper body strength endurance component.

Movements

• Bear Crawl
• Sit-Up
• Double-Under

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), with the addition of 50ft bear crawls between each round. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown per round: Round 1 (50 DU + 50 sit-ups): Fresh state, DU at 0.5 sec/rep = 25 sec, sit-ups at 1 sec/rep = 50 sec, bear crawl 50ft at ~2 sec/ft = 100 sec, transitions = 10 sec. Total: 185 sec. Round 2 (40+40): With fatigue multiplier 1.1x, DU = 22 sec, sit-ups = 44 sec, bear crawl = 100 sec, transitions = 10 sec. Total: 176 sec. Round 3 (30+30): Fatigue 1.2x, DU = 18 sec, sit-ups = 36 sec, bear crawl = 100 sec, transitions = 10 sec. Total: 164 sec. Round 4 (20+20): Fatigue 1.3x, DU = 13 sec, sit-ups = 26 sec, bear crawl = 100 sec, transitions = 10 sec. Total: 149 sec. Round 5 (10+10): Fatigue 1.4x, DU = 7 sec, sit-ups = 14 sec, bear crawl = 100 sec, transitions = 10 sec. Total: 131 sec. Elite total: ~805 sec. However, the bear crawls add significant time and grip/shoulder fatigue that will slow the gymnastics movements more than calculated. The 500 seconds of bear crawling alone (5 x 100 sec) represents a major addition to Annie's base time. Adjusting from Annie's anchor: Annie L10 = 300-360 sec becomes 360-420 sec (+60 sec base), Annie L5 = 480-600 sec becomes 540-630 sec, Annie L1 = 780-960 sec stays at 960 sec (bear crawls are relatively easier for beginners). Final targets: L10: 360-420 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

All three movements (Double-Under, Bear Crawl, Sit-Up) are bodyweight gymnastics movements requiring coordination, core strength, and bodyweight control.