Workout Description

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.