Workout Description

Why This Workout Is Easy

This is a team workout with built-in rest periods. Each athlete performs only 10 double unders and short sprint intervals before rotating, creating substantial recovery time. The movements are basic (double unders and running), volume is very low per person, and the partner format ensures athletes get 2/3 of the time to rest. Most CrossFitters can easily complete this without scaling.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Extremely high power demand from explosive sprint intervals and the ballistic nature of double under jump rope movements.
• Endurance (8/10): Seven rounds of continuous double unders and sprint intervals creates significant cardiovascular demand with minimal rest between efforts.
• Speed (8/10): Sprint ladders emphasize maximum speed output, while double unders require quick rope turnover and rapid cycling between movements.
• Stamina (6/10): Moderate volume of double unders combined with repeated sprint efforts will challenge muscular endurance, particularly in calves and legs.
• Flexibility (3/10): Double unders require basic ankle mobility and coordination, while sprinting demands moderate hip and leg range of motion.
• Strength (1/10): Minimal strength demand as movements are bodyweight only with no external load or resistance requirements.

Movements

• Ladder Sprint
• Double-Under

Benchmark Notes

This is a 3-person team workout with 7 rounds each person performing 10 double-unders followed by ladder sprints (10', 20', 30', 40' = 100 feet total per round). Since no scoring method was provided, this is scored for time to completion. Movement breakdown per person per round: - 10 Double-Unders: 5 seconds (0.5 sec/rep in rhythm) - Ladder Sprint 100 feet total: 12-15 seconds for elite athletes - Transition time: 2-3 seconds Total per round per person: ~20 seconds fresh With 7 rounds and fatigue: - Rounds 1-2: 20 sec/round (1.0x multiplier) - Rounds 3-4: 22 sec/round (1.1x multiplier) - Rounds 5-6: 24 sec/round (1.2x multiplier) - Round 7: 26 sec/round (1.3x multiplier) Total per person: ~154 seconds Since this is a team workout where all 3 partners work simultaneously, the total workout time equals the time for one person to complete all 7 rounds. However, there may be slight coordination delays and the need to stay together as a team, adding 10-15% to individual times. Elite (L10): 154 × 1.1 = ~170 seconds, rounded to 360 seconds accounting for team coordination Intermediate (L5): 170 × 1.75 = ~300 seconds, scaled to 600 seconds Beginner (L1): 170 × 3.2 = ~540 seconds, scaled to 1080 seconds This workout is most similar to short sprint intervals with minimal rest, comparable to a scaled version of Annie (double-under focused) but much shorter. The anchor used is a proportional scaling from Annie's double-under component, accounting for the significantly reduced volume (70 total double-unders vs 150 in Annie) and the addition of sprint work. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Ladder Sprint is a monostructural cardio movement. With two modalities present, this results in a 50/50 split between Gymnastics and Monostructural.