Workout Description

Why This Workout Is Medium

This workout combines three fundamental movements in a descending ladder format that naturally provides recovery as volume decreases. Double-unders require coordination but aren't overly technical, push-ups are bodyweight only, and rowing allows active recovery. The 150 total reps per movement creates moderate volume without being overwhelming. Most average CrossFitters can complete this as prescribed, though double-under efficiency will be the main limiting factor for pacing.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Total of 150 double unders, 150 push-ups, and 150 calories will severely test upper body and coordination stamina throughout.
• Endurance (8/10): High volume descending ladder with minimal rest creates significant cardiovascular demand, especially with rowing calories mixed with bodyweight movements.
• Speed (7/10): Fast cycling between movements is crucial; double under efficiency and quick transitions between stations will determine overall time.
• Power (6/10): Double unders are explosive and require power generation; rowing calories also demand power output for efficiency.
• Flexibility (3/10): Double unders require ankle mobility and coordination; push-ups need basic shoulder range; rowing demands hip hinge mobility.
• Strength (2/10): Primarily bodyweight push-ups with no external load; minimal strength requirement beyond basic relative strength endurance.

Movements

• Push-Up
• Row
• Double-Under

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups), with push-ups and calorie row replacing sit-ups. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Double-unders remain the same (0.5 sec/rep in rhythm = 75 total reps = 37.5 sec fresh). Push-ups (1-1.5 sec/rep = 75 total reps = 75-112.5 sec fresh) are slightly more demanding than sit-ups due to upper body fatigue. Calorie row (roughly 1.5-2 sec/cal = 75 total calories = 112.5-150 sec fresh) adds significant metabolic demand. Total fresh time estimate: 225-300 sec. With fatigue multipliers across 5 rounds (1.0x, 1.1x, 1.2x, 1.3x, 1.4x average) and transitions (3-5 sec between movements per round = 30 sec total), the workout becomes 15-20% more challenging than Annie due to the rowing component and upper body emphasis. Adjusting Annie's anchors upward: L10: 300-360 sec (kept similar due to elite efficiency), L5: 540 sec (12.5% increase), L1: 960 sec (23% increase to account for rowing difficulty and push-up fatigue for novices). Final targets - L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Double-Under and Push-Up are gymnastics movements (bodyweight coordination and strength), Row is monostructural cardio. With 2 gymnastics and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.