Workout Description

Why This Workout Is Medium

This workout combines moderate cardio volume (2K total rowing) with bodyweight movements in a descending ladder format. The 1K rows bookend the workout, providing natural pacing breaks. Double-unders and sit-ups are fundamental skills with manageable volume (150 total each). The structure allows athletes to break up the middle section as needed. Most average CrossFitters can complete this as prescribed, though the rowing volume will create significant but manageable fatigue accumulation.

Benchmark Times for WOD

• 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 (9/10): The 150 total double unders and sit-ups, combined with rowing fatigue, heavily taxes muscular endurance throughout.
• Endurance (8/10): Two 1K rows bookending high-volume bodyweight work creates significant cardiovascular demand over an extended time domain.
• Speed (6/10): Fast cycling through double unders and sit-ups is crucial, with rowing pace management determining overall workout success.
• Power (4/10): Double unders are inherently explosive, requiring quick hip extension and coordination, though volume limits pure power output.
• Flexibility (3/10): Double unders require ankle mobility and coordination, sit-ups need hip flexion, rowing demands posterior chain flexibility.
• Strength (2/10): Minimal strength demand with bodyweight movements and rowing requiring relative strength endurance rather than maximal force.

Movements

• Row
• Double-Under
• Sit-Up

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups) with the addition of 1K rows at the beginning and end. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: 1K Row takes 195-270 sec fresh, Double-unders in rhythm average 0.5 sec each (150 total = 75 sec fresh), Sit-ups average 1 sec each (150 total = 150 sec fresh). However, fatigue significantly impacts performance: the middle Annie portion will be 15-20% slower due to pre-fatigue from the first row, and the final 1K row will be 25-35% slower due to accumulated fatigue from the full workout. Fresh total would be approximately 420-490 sec, but with fatigue multipliers: Round 1 (1K row): 195-270 sec, Annie portion (fatigued): 225 sec * 1.2 = 270 sec, Final 1K row (heavily fatigued): 195 sec * 1.35 = 265 sec. This gives elite times around 730-805 sec, which is significantly longer than pure Annie. Adjusting Annie anchors upward by 2.4x factor: L10: 300 sec → 720-860 sec, L5: 540 sec → 1300 sec, L1: 870 sec → 2100 sec. However, this seems excessive. More realistic estimate accounting for the rowing endurance component: L10: 300 sec, L5: 540 sec, L1: 960 sec. Final targets - L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Row is monostructural cardio (M), while Double-Under and Sit-Up are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.