Workout Description

Why This Workout Is Hard

This workout combines high volume (240 total reps across 8 rounds) with continuous work and significant grip/pulling fatigue accumulation. The 30 double-unders create metabolic stress before hitting grip-intensive movements, while 96 total pull-ups and toes-to-bar will challenge most athletes' pulling capacity. The kettlebell swings provide brief grip relief but maintain fatigue. Most average CrossFitters will need to break up the pulling movements significantly or scale.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of grip-intensive movements (double unders, toes to bar, pull-ups) plus kettlebell swings creates extreme muscular endurance demands.
• Endurance (8/10): Eight rounds of continuous work with high-skill movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (7/10): Double unders and kettlebell swings are explosive movements requiring hip drive and coordination under fatigue.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while double unders require ankle mobility and coordination.
• Speed (6/10): Fast cycling between four different movement patterns with minimal rest demands quick transitions and efficient movement execution.
• Strength (4/10): Moderate load kettlebell swings and bodyweight pulling movements require decent strength but not maximal force production.

Movements

• Kettlebell Swing
• Toes-to-Bar
• Pull-Up
• Double-Under

Benchmark Notes

This workout consists of 8 rounds of 30 double unders, 8 toes to bar, 30 kettlebell swings (53/35), and 12 pull-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (fresh state): - 30 Double Unders: 15 seconds (0.5 sec per rep) - 8 Toes to Bar: 16 seconds (2 sec per rep) - 30 KBS (53/35): 45 seconds (1.5 sec per rep) - 12 Pull-Ups: 18 seconds (1.5 sec per rep) - Transitions between movements: 4 seconds per round Fresh round time: ~98 seconds Fatigue Application: - Rounds 1-2: 1.0x multiplier = 98 sec each - Rounds 3-4: 1.15x multiplier = 113 sec each - Rounds 5-6: 1.25x multiplier = 123 sec each - Rounds 7-8: 1.4x multiplier = 137 sec each Total time calculation: (98×2) + (113×2) + (123×2) + (137×2) = 942 seconds This workout is most similar to Helen (3 rounds: 400m run, 21 KBS 53/35, 12 pull-ups) but with 8 rounds and additional gymnastics movements. Helen's L10 anchor is 450-510 seconds for 3 rounds. Scaling proportionally for 8 rounds with added double unders and toes-to-bar complexity, I estimate elite times around 720-780 seconds. The high volume of pull-ups (96 total) and toes-to-bar (64 total) will cause significant grip fatigue, while the double unders add coordination challenges under fatigue. The kettlebell swings (240 total) provide some active recovery but maintain metabolic demand. Final benchmarks: - L10: 720-780 seconds (12:00-13:00) - L5: 1200 seconds (20:00) - L1: 1800 seconds (30:00)

Modality Profile

3 out of 4 movements are gymnastics (Double-Under, Toes-to-Bar, Pull-Up) and 1 is weightlifting (Kettlebell Swing). This gives us 75% gymnastics and 25% weightlifting.