Workout Description
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
Why This Workout Is Medium
Girl WOD (Ladder Couplet). Tests double-under skill proficiency and core endurance in a fast-paced descending rep scheme (50-40-30-20-10).
Benchmark Times for Annie
- Elite: <12:15
- Advanced: 12:15-10:45
- Intermediate: 10:45-8:30
- Beginner: >8:30
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): Fast cycling of both double-unders and sit-ups is key; proficiency in double-unders implies speed, coordination, and timing.
- Stamina (7/10): High volume of sit-ups tests core stamina; double-unders challenge calf, shoulder, and wrist stamina for maintaining rhythm and consistency.
- Endurance (6/10): Sustained effort with double-unders and sit-ups can become very breathless, testing cardiovascular response to skill-based fatigue.
- Flexibility (2/10): Basic range of motion for sit-ups and jumping mechanics for double-unders.
- Power (2/10): Double-unders have a small plyometric/power component for the jump, but it's not the primary stimulus.
- Strength (1/10): Minimal absolute strength requirement; primarily about bodyweight control and skill.
Modality Profile
A classic benchmark couplet of two gymnastics movements (Double-Under, Sit-up). Note: While double-unders have a cardiovascular effect, in the CrossFit classification system, they are considered a skill-based gymnastics movement.