Workout Description

Why This Workout Is Medium

This workout combines moderate-volume double-unders (150 total) with GHD sit-ups in a descending ladder. While GHD sit-ups can cause significant midline fatigue and soreness, the movements don't interfere with each other, allowing natural transitions and recovery. The descending rep scheme provides psychological relief as rounds get shorter. Average athletes can maintain steady pacing throughout, completing this in 8-12 minutes. The primary challenge is GHD volume for those less conditioned to the movement, but it's manageable with strategic breaks.

Benchmark Times for GHD Annie

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of 150 double-unders and 150 GHD sit-ups tests muscular endurance in calves, shoulders, and especially the hip flexors and core throughout the descending sets.
• Endurance (7/10): The descending rep scheme with 150 total double-unders creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout with minimal rest opportunities.
• Flexibility (6/10): GHD sit-ups demand significant hip flexor and spinal extension mobility. Double-unders require adequate ankle, shoulder, and thoracic mobility for efficient cycling and positioning.
• Speed (6/10): For-time format incentivizes fast cycling of double-unders and quick transitions. Maintaining high turnover rate on both movements while fatigued is critical for competitive times.
• Power (5/10): Double-unders require moderate explosive power for the jump and rapid wrist turnover. GHD sit-ups involve some hip flexor power but are less explosive overall.
• Strength (2/10): Minimal strength demand as both movements are bodyweight with no external load. GHD sit-ups require some eccentric strength but not maximal force production.

Movements

• Double-Under
• GHD Sit-Up

Scaling Options

Reduce total volume to 40-30-20-10 or 30-20-10 rep scheme. Substitute single-unders at 3:1 ratio (150-120-90-60-30). Replace GHD sit-ups with abmat sit-ups if athlete has fewer than 20 consecutive GHDs or experiences lower back discomfort. For further scaling, use 2:1 single-under ratio (100-80-60-40-20) and reduce abmat sit-ups to same rep scheme as double-unders. Athletes new to GHDs should cap sets at 10 reps maximum regardless of prescribed reps.

Scaling Explanation

Scale if you cannot perform 30+ unbroken double-unders when fresh or have limited GHD experience (fewer than 50 total reps ever). Priority is maintaining movement quality throughout - double-unders should remain rhythmic, and GHD sit-ups should be controlled without lower back compensation. Target completion time is 8-15 minutes for all scaling levels. If workout exceeds 18 minutes, volume was too high. Scale to preserve the intended moderate pace with brief rest periods rather than grinding through movements with excessive breaks.

Intended Stimulus

Moderate-intensity glycolytic workout targeting 8-15 minutes. Primary challenge is skill endurance under fatigue, testing the ability to maintain double-under efficiency while managing significant midline fatigue from high-volume GHD sit-ups. Secondary focus on core stamina and hip flexor endurance.

Coach Insight

Pace double-unders to avoid multiple trip-ups - consider breaking into manageable sets (50: 25-25, 40: 20-20, 30: 15-15, then unbroken 20 and 10). On GHD sit-ups, maintain controlled tempo to prevent lower back cramping - avoid explosive hip flexion. Break GHDs early and often in the 50s and 40s (sets of 10-15) to preserve midline integrity. Transitions should be quick but deliberate - shake out calves between movements. Common mistakes: going unbroken on early GHD sets leading to complete failure, and rushing double-unders causing inefficient re-starts. The 40s and 30s are the critical rounds where pacing discipline pays off.

Benchmark Notes

This workout is a descending ladder (50-40-30-20-10) of Double-Unders and GHD Sit-Ups, totaling 150 reps of each movement. This is VERY similar to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), which provides our primary anchor. **ANCHOR REFERENCE: Annie** - L10: 300-360 sec - L5: 480-600 sec - L1: 780-960 sec **KEY DIFFERENCE: GHD Sit-Ups vs. AbMat Sit-Ups** The critical modification is GHD Sit-Ups instead of standard AbMat sit-ups. GHD sit-ups are significantly more demanding: - Longer range of motion (full hip extension to full flexion) - Greater eccentric load on hip flexors and abs - Higher skill requirement for efficiency - More prone to causing fatigue and set breaks - Typically 1.5-2x slower per rep than AbMat sit-ups **MOVEMENT BREAKDOWN:** *Double-Unders (150 total):* - Fresh pace: 0.5 sec/rep in rhythm - Set 50: ~25-30 sec (elite can go unbroken) - Set 40: ~20-25 sec (slight fatigue) - Set 30: ~15-20 sec - Set 20: ~10-15 sec - Set 10: ~5-10 sec - Elite total: 75-100 sec - Intermediate total: 120-180 sec - Novice total: 180-240 sec (multiple breaks, missed reps) *GHD Sit-Ups (150 total):* - Fresh pace: 2-3 sec/rep (controlled) - Set 50: Elite 100-120 sec (2 sets), Intermediate 150-180 sec (3-4 sets), Novice 200-250 sec (many breaks) - Set 40: Elite 80-100 sec, Intermediate 120-150 sec, Novice 160-200 sec - Set 30: Elite 60-75 sec, Intermediate 90-120 sec, Novice 120-150 sec - Set 20: Elite 40-50 sec, Intermediate 60-80 sec, Novice 80-100 sec - Set 10: Elite 20-25 sec, Intermediate 30-40 sec, Novice 40-50 sec - Elite total: 300-370 sec - Intermediate total: 450-570 sec - Novice total: 600-750 sec **TRANSITIONS:** - 5 transitions between movements - Elite: 2-3 sec each = 10-15 sec total - Intermediate: 5-8 sec each = 25-40 sec total - Novice: 8-12 sec each = 40-60 sec total **FATIGUE MULTIPLIERS:** - Round 1 (50s): 1.0x baseline - Round 2 (40s): 1.1x (hip flexors fatiguing) - Round 3 (30s): 1.2x (significant GHD fatigue) - Round 4 (20s): 1.3x (grip and core compromised) - Round 5 (10s): 1.4x (final push through fatigue) **TOTAL TIME ESTIMATES:** *Elite (L10):* - Double-Unders: 75-90 sec - GHD Sit-Ups: 240-280 sec - Transitions: 10-15 sec - Total: 325-385 sec → **360 sec (6:00) target** *Advanced (L8):* - Double-Unders: 100-120 sec - GHD Sit-Ups: 280-320 sec - Transitions: 15-20 sec - Total: 395-460 sec → **420 sec (7:00) target** *Intermediate (L5):* - Double-Unders: 150-180 sec - GHD Sit-Ups: 400-480 sec - Transitions: 30-40 sec - Total: 580-700 sec → **600 sec (10:00) target** *Novice (L1):* - Double-Unders: 200-240 sec - GHD Sit-Ups: 650-800 sec - Transitions: 50-60 sec - Total: 900-1100 sec → **960 sec (16:00) target** **ADJUSTMENT FROM ANNIE:** Compared to Annie, this workout is approximately 15-20% slower due to the GHD sit-ups being significantly more demanding than AbMat sit-ups. Annie's L10 is 300-360 sec; with GHD modification, L10 becomes 360 sec (upper end of Annie's range). Annie's L5 is 480-600 sec; with GHD, L5 becomes 600 sec. Annie's L1 is 780-960 sec; with GHD, L1 becomes 960 sec. **FINAL BENCHMARK RECAP:** - L10 (Elite): 360 sec (6:00) - L9: 420 sec (7:00) - L8: 480 sec (8:00) - L7: 540 sec (9:00) - L6: 570 sec (9:30) - L5 (Median): 600 sec (10:00) - L4: 660 sec (11:00) - L3: 750 sec (12:30) - L2: 840 sec (14:00) - L1 (Scaled): 960 sec (16:00)

Modality Profile

Both Double-Unders and GHD Sit-Ups are bodyweight gymnastics movements. Double-Unders are a jump rope coordination skill, and GHD Sit-Ups are a core bodyweight exercise. With 2 gymnastics movements and no monostructural or weightlifting movements, this is 100% Gymnastics.