Workout Description

Why This Workout Is Medium

This workout combines two fundamental movements with moderate volume (120 total toes to bar, 150 double unders). While both movements require coordination, they don't significantly interfere with each other - toes to bar taxes grip/core while double unders are cardio/coordination focused. The ascending rep scheme allows for natural pacing breaks. Most average CrossFitters can complete this in 8-12 minutes with manageable fatigue accumulation throughout.

Benchmark Times for T2B and DU

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of toes to bar (90 total reps) and double unders (150 total) creates severe grip and core stamina demands.
• Endurance (7/10): The ascending ladder format with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Toes to bar requires significant shoulder mobility, hip flexion, and thoracic extension to achieve full range of motion efficiently.
• Speed (6/10): Fast transitions between movements and quick cycling of double unders are crucial for maintaining intensity in this time-based format.
• Power (4/10): Double unders demand explosive calf and wrist snap, while toes to bar requires powerful hip flexion and core contraction.
• Strength (3/10): Primarily bodyweight movements with some strength endurance component from hanging and core engagement, but not maximal strength focused.

Movements

• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout is very similar to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), but replaces sit-ups with toes-to-bar and uses a different rep scheme. Annie anchors: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Total volume is 90 toes-to-bar + 150 double-unders. Toes-to-bar are significantly more challenging than sit-ups, requiring more grip strength and coordination. Fresh toes-to-bar: 1.5-2.5 sec per rep. Double-unders in rhythm: 0.5 sec per rep. Round-by-round analysis: Round 1 (10 TTB + 10 DU): TTB 15-25 sec, DU 5-8 sec, transition 3-5 sec = 23-38 sec. Round 2 (12 TTB + 20 DU): TTB 20-30 sec (slight fatigue), DU 10-12 sec, transition 3-5 sec = 33-47 sec. Round 3 (14 TTB + 30 DU): TTB 25-35 sec (more fatigue, grip issues), DU 15-18 sec, transition 3-5 sec = 43-58 sec. Round 4 (16 TTB + 40 DU): TTB 30-45 sec (significant grip fatigue, set breaking), DU 20-25 sec, transition 3-5 sec = 53-75 sec. Round 5 (18 TTB + 50 DU): TTB 40-60 sec (major grip fatigue, small sets), DU 25-30 sec, transition 3-5 sec = 68-95 sec. Round 6 (20 TTB): TTB 45-70 sec (grip completely compromised, singles/doubles). Total estimated times: Elite 220-330 sec, Advanced 350-450 sec, Recreational 600-900 sec. Since toes-to-bar are significantly harder than sit-ups and require more grip endurance, I'm adjusting Annie's benchmarks upward by approximately 15-20% to account for the increased difficulty. The rep scheme is also slightly different but similar total volume. Final benchmarks: L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Both Toes-to-Bar and Double-Under are gymnastics movements - bodyweight coordination skills requiring no external load