Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable weights and basic movements. The 30 double-unders create some skill demand and cardio stress, but the wall balls and kettlebell swings are light enough for most athletes to maintain steady pace. The 5-round structure allows brief recovery between rounds. While there's cumulative fatigue, the movements don't significantly interfere with each other, keeping it accessible for average CrossFitters.

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:

• Stamina (8/10): High rep counts across all movements (150 double unders, 100 wall balls, 50 KB swings total) heavily taxes muscular endurance systems.
• Endurance (7/10): Five rounds of continuous work with double unders, wall balls, and kettlebell swings creates significant cardiovascular demand and aerobic stress.
• Power (6/10): Double unders and kettlebell swings are explosive movements; wall balls require power from squat to overhead throw.
• Speed (6/10): Fast cycling between three different movement patterns with minimal rest demands quick transitions and sustained pace throughout five rounds.
• Strength (4/10): Moderate loads with 20/14 lb wall balls and 70/53 lb kettlebells require decent strength but not maximal effort.
• Flexibility (3/10): Wall balls demand overhead mobility and squat depth; kettlebell swings require hip hinge flexibility and shoulder mobility.

Movements

• Double-Under
• Wall Ball
• Kettlebell Swing

Benchmark Notes

This workout consists of 5 rounds of 30 double unders, 20 wall balls (20/14), and 10 kettlebell swings (70/53). I'll analyze this using Annie (50-40-30-20-10 double-under + sit-up) and Karen (150 wall ball 20/14) as primary anchors, with Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) as a secondary reference. Movement breakdown per round: - 30 Double Unders: 15-20 sec fresh (0.5 sec/rep) - 20 Wall Balls (20/14): 40-50 sec fresh (2-2.5 sec/rep) - 10 KB Swings (70/53): 15-20 sec fresh (1.5-2 sec/rep) - Transitions: 3-5 sec between movements Round-by-round analysis with fatigue: Round 1: DU 15s + WB 40s + KBS 15s + transitions 8s = 78s Round 2: DU 16s + WB 42s + KBS 16s + transitions 8s = 82s (1.05x fatigue) Round 3: DU 18s + WB 46s + KBS 18s + transitions 10s = 92s (1.15x fatigue) Round 4: DU 20s + WB 52s + KBS 20s + transitions 12s = 104s (1.3x fatigue) Round 5: DU 22s + WB 58s + KBS 22s + transitions 15s = 117s (1.45x fatigue) Total for elite athlete: 78+82+92+104+117 = 473 seconds (~8:00) Cross-checking with anchors: - Annie (150 total DU + 150 sit-ups): L10 300-360s. This workout has 150 DU but adds 100 wall balls and 50 KB swings, justifying ~30% longer time. - Karen (150 wall balls): L10 420-480s. This workout has 100 wall balls but adds 150 DU and 50 KB swings, making it slightly faster due to movement variety breaking up wall ball fatigue. - Kelly reference: 5 rounds with 30 wall balls per round shows similar structure, with L10 around 930-1050s, but includes 400m runs which are much more time-consuming than our DU/KBS combination. Adjusting for recreational athletes who will break wall balls more frequently and struggle with double under efficiency, the spread increases significantly. L1 athletes will likely break wall balls into sets of 5-8 and have frequent double under misses. Final targets: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00)

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Wall Ball and Kettlebell Swing are weightlifting (external load). With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% G and 67% W.