Workout Description

Why This Workout Is Medium

This workout combines moderate skill movements (double-unders, pull-ups) with basic bodyweight exercises in a manageable format. The 1-minute work cap prevents excessive fatigue accumulation, and the 1-minute rest allows adequate recovery between rounds. While double-unders may challenge some athletes, the low volume (20 reps) and built-in rest make this accessible to average CrossFitters. The pull-up/push-up couplet is fundamental with reasonable volume over 6 rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pull-ups and push-ups in AMRAP format will heavily tax upper body muscular endurance, especially with grip fatigue.
• Endurance (7/10): Six rounds with one-minute rest intervals creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Speed (7/10): Fast double under completion and rapid transitions between pull-ups and push-ups are crucial for maximizing AMRAP rounds.
• Power (6/10): Double unders require explosive hip extension and coordination, while AMRAP format demands quick movement cycling between exercises.
• Strength (3/10): Bodyweight movements require moderate relative strength but not maximal force production capabilities.
• Flexibility (3/10): Pull-ups demand shoulder mobility and push-ups require basic range of motion, with double unders needing ankle flexibility.

Movements

• Double-Under
• Pull-Up
• Push-Up

Scaling Options

Reduce double unders to 15 or substitute 40 single unders. Scale pull-ups to banded pull-ups, ring rows, or jumping pull-ups. Modify push-ups to knee push-ups or incline push-ups. Consider reducing to 4-5 rounds for newer athletes. Maintain the 1-minute work/1-minute rest structure.

Scaling Explanation

Scale if you cannot complete 20 double unders in under 30 seconds, perform 5+ consecutive pull-ups, or 10+ consecutive push-ups. Priority is maintaining intensity and movement quality throughout all 6 rounds. Athletes should complete at least 2-3 full cycles of pull-ups and push-ups each round after double unders.

Intended Stimulus

High-intensity interval training targeting the glycolytic energy system with skill-strength components. Each 1-minute work period creates a sprint stimulus, while the 1-minute rest allows partial recovery. Tests coordination under fatigue (double unders), upper body pulling/pushing endurance, and ability to maintain movement quality across 6 rounds.

Coach Insight

Move quickly through double unders - aim for unbroken sets in 15-25 seconds to maximize AMRAP time. Break pull-ups early (3-2 or 2-2-1) to avoid failure and maintain cycle time. Push-ups should be done in 1-2 sets maximum. Transition quickly between movements - every second counts in the remaining AMRAP time. Expect rounds 3-4 to be the most challenging as fatigue accumulates.

Benchmark Notes

This workout is scored by total reps completed across 6 rounds. Each round has a 1-minute cap for 20 double-unders, then AMRAP pull-ups and push-ups in remaining time, followed by 1-minute rest. Let me break this down movement by movement: Double-Unders (20 per round): Elite athletes complete 20 DUs in 15-20 seconds, intermediates in 25-35 seconds, beginners in 40-50 seconds or may not finish all 20. Remaining time for pull-ups/push-ups: Elite have 40-45 seconds, intermediates 25-35 seconds, beginners 10-20 seconds or less. Pull-up/Push-up cycle time: Each cycle (5 pull-ups + 10 push-ups) takes elite athletes 12-15 seconds fresh, but fatigue accumulates significantly. By round 6, this could extend to 20-25 seconds per cycle. Round-by-round breakdown: Rounds 1-2: Full DU completion, 2-3 cycles of pull-ups/push-ups (30-45 reps) Rounds 3-4: Slight DU slowdown, 1-2 cycles (15-30 reps) due to fatigue Rounds 5-6: Significant fatigue, may not complete all DUs, 1 cycle or partial (10-20 reps) This workout is similar to high-volume gymnastics benchmarks but with the unique constraint of the 1-minute cap creating a sprint interval format. The closest anchor is Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats), where L10 achieves 25-30 rounds (375-450 total reps), L5 achieves 15-18 rounds (225-270 reps), and L1 achieves 6-8 rounds (90-120 reps). However, this workout's time constraint and double-under requirement significantly reduces total volume. Adjusting from Cindy anchor: The 1-minute caps and double-under requirement reduce total working time by approximately 40-50%, leading to proportionally lower rep counts. Elite athletes might achieve 420-450 total reps, intermediate athletes 300-330 reps, and beginners 180-210 reps. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

All three movements (Double-Under, Pull-Up, Push-Up) are bodyweight gymnastics movements requiring no external load