Workout Description

Why This Workout Is Medium

While double-unders and burpees are challenging movements, the descending rep scheme provides natural rest opportunities. The workout's structure alternates between skill (DUs) and full-body fatigue (burpees), preventing excessive accumulation in any one area. Total volume is moderate (225 DUs, 45 burpees) and most CrossFit athletes can complete this in 8-12 minutes without scaling.

Benchmark Times for 200411

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 225 total double-unders and 45 burpees challenge local muscular endurance, particularly in calves, shoulders, and core through repeated efforts.
• Speed (8/10): Fast double-under cycling and quick burpee transitions are crucial. Success depends heavily on maintaining high-speed movement patterns.
• Endurance (7/10): High-volume double-unders combined with burpees creates sustained cardiovascular demand. The descending rep scheme allows for intensity but provides some built-in recovery.
• Power (5/10): Double-unders demand reactive power in ankle rebounds. Burpees require power to transition from ground to standing repeatedly.
• Flexibility (3/10): Basic mobility needed for burpees. Double-unders require ankle range of motion and shoulder mobility.
• Strength (2/10): Bodyweight movements only. Burpees require some pushing strength but not near maximal effort.

Movements

• Double-Under
• Burpee

Scaling Options

Double-Unders: Scale to 3:1 single-unders (300/225/150) or 2:1 (200/150/100) based on skill level. Alternative is alternating single-unders (one jump, one side swing). Burpees: Remove jump at top of burpee, step-back burpees, or reduce total volume to 15-12-9. For significant scaling, consider 50-35-20 double-unders with 15-12-9 burpees.

Scaling Explanation

Scale if unable to complete 25+ unbroken double-unders when fresh or if burpees typically take longer than 3 seconds each. Priority is maintaining consistent movement and avoiding extended breaks. Target time domain should remain 8-12 minutes. Scale double-unders if more than 20% of attempts result in trips. Movement quality should not significantly degrade - watch for rounded back on burpees or loss of jumping posture in double-unders.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) that tests cardiorespiratory endurance and skill efficiency under fatigue. Primary focus is on maintaining double-under rhythm while managing burpee recovery. Energy system is primarily glycolytic with oxidative contribution due to sustained effort.

Coach Insight

Break double-unders into manageable sets (25-35 reps) early to avoid accumulating errors. Quick but controlled burpees - aim for consistent 2-3 second reps. Rest briefly between movements rather than mid-set. Watch transition time between modalities. Common failure point is rushing first set of double-unders leading to trip-ups in later rounds. Consider 4-5 sets for first round (30-30-20-20), 3 sets for second (30-25-20), 2 sets for final round (30-20).

Benchmark Notes

This workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in structure and duration, but with burpees instead of sit-ups and a different rep scheme. Let's break it down: Double-Unders (DU): - 100 DU: 50 sec fresh state (0.5 sec/rep) - 75 DU: 40 sec with slight fatigue (0.53 sec/rep) - 50 DU: 28 sec with moderate fatigue (0.56 sec/rep) Total DU time: 118 sec Burpees: - 21 burpees: 75 sec (3.5 sec/rep with fresh start) - 15 burpees: 60 sec (4 sec/rep with fatigue) - 9 burpees: 40 sec (4.5 sec/rep with accumulated fatigue) Total burpee time: 175 sec Transitions: 4 transitions at 5-8 seconds each = ~25 sec Base time: 318 seconds Comparing to Annie benchmark (L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec), this workout should be slightly faster due to: 1. Fewer total reps (225 vs 300) 2. Similar movement patterns and intensity Final targets: L10 (Elite): 240-270 seconds (4:00-4:30) L5 (Intermediate): 390-450 seconds (6:30-7:30) L1 (Beginner): 720-840 seconds (12:00-14:00) Interpolated other levels proportionally between these anchor points.

Modality Profile

Both Double-Unders and Burpees are classified as Gymnastics (G) movements as they are bodyweight/coordination skills requiring no external load. With both movements in the same modality, the workout is 100% Gymnastics.