Workout Description

Why This Workout Is Medium

This workout targets moderate volume across three fundamental movements that interfere minimally with each other. While 8 rounds creates fatigue accumulation, the movements flow well - double unders for cardio, wall balls for legs/shoulders, and toes to bar for core/grip. The rep scheme allows brief recovery between exercises. Most average CrossFitters can complete this as prescribed in 12-15 minutes, though later rounds will slow significantly due to accumulated fatigue.

Benchmark Times for WOD

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders, wall balls, and toes to bar will test muscular endurance across multiple muscle groups.
• Endurance (7/10): Eight rounds of continuous work with high-rep movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (7/10): Fast cycling between three distinct movement patterns with minimal rest requires quick transitions and sustained pace over eight rounds.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility while wall balls require overhead mobility and deep squat position.
• Power (6/10): Double unders are explosive and wall balls require power from legs through core to arms in rapid succession.
• Strength (4/10): Wall balls provide moderate loading while toes to bar requires decent core and grip strength relative to bodyweight.

Movements

• Double-Under
• Wall Ball
• Toes-to-Bar

Scaling Options

Reduce to 24 double unders or substitute 64 single unders. Lower wall ball weight to 14/10 lbs or reduce target height. Replace toes to bar with hanging knee raises, sit-ups, or V-ups. Consider reducing to 6 rounds if athlete is new to higher volume workouts.

Scaling Explanation

Scale if athlete cannot perform 15+ unbroken double unders, struggles with 20/14 lb wall balls for multiple reps, or cannot perform 3+ consecutive toes to bar. Priority is maintaining intensity and movement quality over full range of motion. Target completion should be 12-20 minutes - scale volume or movements if athlete will exceed 25 minutes.

Intended Stimulus

Moderate-intensity workout targeting 12-18 minutes with mixed modal conditioning. Primarily glycolytic with oxidative elements. Tests cardiorespiratory endurance, coordination, and grip strength endurance. The challenge is maintaining consistent movement quality across 8 rounds while managing fatigue accumulation.

Coach Insight

Pace the double unders aggressively early - aim for unbroken sets in first 4 rounds, then manage breaks intelligently. For wall balls, maintain steady rhythm and full depth - avoid bouncing off bottom. Break toes to bar early and often - sets of 4-4 or 3-3-2 prevent grip failure. Transition quickly between movements but breathe during wall balls. Expect rounds 5-7 to be the grind - maintain movement standards when fatigue hits.

Benchmark Notes

8 rounds of 32 Double Unders (0.5 sec/rep) + 16 Wall Balls (2.5 sec/rep) + 8 Toes to Bar (2 sec/rep). Per round fresh time: 16s DUs + 40s Wall Balls + 16s T2B = 72 seconds. Adding transitions (3 sec between movements): 78 seconds per round fresh. Fatigue progression: Rounds 1-2 at 1.0x (78s each), Rounds 3-4 at 1.1x (86s each), Rounds 5-6 at 1.2x (94s each), Rounds 7-8 at 1.4x (109s each). Total baseline: 78+78+86+86+94+94+109+109 = 734 seconds. Adding set breaks and movement degradation (wall balls become limiting factor with grip fatigue from toes to bar): +15-20% for recreational athletes. Elite athletes maintain better pacing and shorter transitions. L10 represents top 5% who can maintain sub-8 minute pace, while L1 represents those needing 18+ minutes with significant rest periods.

Modality Profile

Double-Under and Toes-to-Bar are bodyweight gymnastics movements (2/3), while Wall Ball is a weightlifting movement with external load (1/3). Rounded to clean percentages.