Workout Description

Why This Workout Is Medium

While the OHS weight is moderately challenging (135/95), the descending rep scheme (8-6-4-2) provides natural rest periods and prevents excessive fatigue accumulation. The double-unders increase in volume but come after fewer squats each round. Most CrossFitters can handle this combination as the movements don't significantly interfere with each other, and the total volume remains manageable.

Benchmark Times for Joseph Leavey

• 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:

• Flexibility (8/10): Overhead squats demand exceptional shoulder mobility and ankle/hip flexibility. This is one of the most mobility-intensive movements in CrossFit.
• Endurance (7/10): High volume of double-unders combined with decreasing overhead squats creates sustained cardiovascular demand. The ascending double-under scheme particularly challenges aerobic capacity.
• Stamina (6/10): Shoulder endurance tested through overhead position maintenance and double-under repetition. Total volume moderate but sustained shoulder engagement significant.
• Speed (6/10): Quick transitions between movements and fast double-under cycling are crucial. Descending OHS scheme allows for faster pacing.
• Strength (5/10): 135/95lb overhead squats require considerable strength, though rep scheme is low. Weight is moderate for most athletes but position makes it challenging.
• Power (4/10): Double-unders require moderate power output for jumping, while overhead squats need controlled power for lockout position.

Movements

• Double-Under
• Overhead Squat

Scaling Options

OHS: Reduce to 95/65 lbs or 75/55 lbs. Can substitute front squats or thrusters if overhead mobility is limited. DUs: Reduce to 10-20-30-40 or substitute single-unders (40-80-120-160). For beginners, consider OHS with PVC pipe to master position. Time cap at 15 minutes.

Scaling Explanation

Scale if unable to perform 3+ unbroken OHS at prescribed weight or if shoulder fatigue causes technique breakdown. Scale DUs if cannot complete 15+ unbroken. Priority is maintaining solid overhead position throughout - reduce weight before compromising form. Target time is 8-12 minutes with consistent movement quality. Athletes should feel challenged but able to maintain proper mechanics.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining heavy overhead stability with jump rope endurance. Descending OHS reps with ascending DUs creates increasing cardiovascular demand while technical requirements remain high. Primary challenge is maintaining overhead position under fatigue.

Coach Insight

Break up OHS early to maintain quality - singles are fine. Rest 2-3 breaths between OHS reps. For DUs, start with sets of 10-15 and increase rest as needed. Don't rush transitions between movements. Watch for forward torso lean in OHS as fatigue builds. Keep barbell over midfoot and maintain active shoulders throughout. Common mistake is rushing early OHS reps then failing later sets.

Benchmark Notes

This workout combines overhead squats and double-unders in a descending ladder format. Using Annie (50-40-30-20-10 DUs) as the closest benchmark: Breakdown: 1. Overhead Squats (135/95): - 20 total reps - Fresh: 3.5s/rep due to heavy load - Fatigue multiplier minimal due to spread sets - Total OHS time: ~70s 2. Double-Unders: - 200 total reps (20+40+60+80) - 0.5s/rep baseline - Progressive fatigue multiplier 1.0-1.3x - Total DU time: ~120s 3. Transitions: - 7 transitions between movements - Elite: 5s each = 35s - Intermediate: 8s each = 56s - Beginner: 12s each = 84s Compared to Annie benchmark (L10: 300-360s), this workout is slightly faster despite more total reps because: - DUs are more spread out allowing better rhythm - No sit-ups to slow pace - But heavier OHS adds complexity Final targets: Male: L10: 4:00-4:30 L5: 6:30-7:00 L1: 11:00-12:00 Female (adjusted +20% for heavier loading): L10: 5:00-5:30 L5: 8:00-8:30 L1: 13:00-14:00

Modality Profile

Double-Under is a gymnastics movement requiring coordination and timing, while the Overhead Squat uses a loaded barbell and is classified as weightlifting. With one movement from each modality, the workout splits 50% Gymnastics, 50% Weightlifting.