Workout Description

Why This Workout Is Medium

This workout combines moderate skill demands (double unders) with eccentric strength work requiring good control and balance. The 5-second eccentric step downs are challenging but manageable with the weighted vest. The round structure provides natural rest between movements, and total volume is reasonable. While the eccentric loading will create fatigue, the low rep count and built-in recovery keep this accessible for average CrossFitters.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume double unders combined with sustained eccentric loading creates significant muscular endurance demands, especially in calves and quads.
• Flexibility (6/10): Double unders require ankle mobility and coordination, while deep step downs demand significant hip and ankle range of motion.
• Power (6/10): Double unders are inherently power-based requiring explosive calf contractions and coordination, contrasted with slow eccentric step downs.
• Endurance (5/10): Five rounds of moderate cardio work with double unders creates steady aerobic demand, though brief rest periods limit pure endurance challenge.
• Strength (4/10): Weighted eccentric step downs with 5-second tempo provide moderate strength challenge, particularly for single-leg eccentric control and stability.
• Speed (3/10): Controlled 5-second descents limit speed potential, though double under efficiency and transitions between movements matter for overall time.

Movements

• Double-Under
• Eccentric Step Down

Scaling Options

Reduce double unders to 20 or substitute 60 single unders. Lower box height to 24" or 20". Reduce dumbbell weight to 35/25 or 25/15. For beginners, substitute step downs with reverse lunges or box step ups at normal tempo. Consider 3-4 rounds instead of 5 for newer athletes.

Scaling Explanation

Scale double unders if you can't hit 15+ unbroken when fresh. Scale step down weight if you can't control the 5-second descent or if knee tracks inward. Scale box height if you can't maintain upright torso throughout the range of motion. Target completion time should be 8-12 minutes with emphasis on movement quality over speed.

Intended Stimulus

Short-duration skill and unilateral strength workout targeting the phosphagen and glycolytic systems. Emphasizes coordination, rhythm, and eccentric strength endurance. Primary challenge is skill maintenance under fatigue while developing single-leg posterior chain strength and control.

Coach Insight

Pace double unders aggressively early when fresh - aim for unbroken sets rounds 1-2, then break minimally rounds 3-5. Focus on light bounce and wrist rotation, not arm movement. For step downs, prioritize the 5-second eccentric - count '1-Mississippi, 2-Mississippi' etc. Keep chest up, control the descent with the working leg, and barely touch the trailing toe down. Quick transitions between movements are key since rest comes within the step downs.

Benchmark Notes

This is a 5-round workout combining double unders (cardio) with weighted eccentric step downs (strength/control). Round breakdown: Round 1 (fresh): 30 DUs at 0.5 sec/rep = 15 sec, 5+5 step downs at 5 sec each = 50 sec, transitions = 5 sec, total = 70 sec. Round 2: DUs = 16 sec (slight fatigue), step downs = 52 sec (maintaining control), transitions = 5 sec, total = 73 sec. Round 3: DUs = 18 sec (more fatigue), step downs = 55 sec (grip/leg fatigue), transitions = 6 sec, total = 79 sec. Round 4: DUs = 20 sec (significant fatigue), step downs = 58 sec (form breakdown), transitions = 7 sec, total = 85 sec. Round 5: DUs = 22 sec (heavy fatigue), step downs = 60 sec (struggling with control), transitions = 8 sec, total = 90 sec. Total base time = 397 seconds. The eccentric step downs require significant control and will cause cumulative fatigue, especially in the quads and calves. The 50/35 lb load adds difficulty. Applied fatigue multipliers: rounds 3-5 see 15-25% increase in step down times due to muscle fatigue and form breakdown. Elite athletes maintain better form and pacing throughout. Range from 5 minutes (elite) to 13 minutes (beginner).

Modality Profile

Both Double-Under and Eccentric Step Down are bodyweight gymnastics movements requiring coordination and bodyweight control, resulting in 100% gymnastics modality.