Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with one skill element (toes to bar). The 50 double unders will elevate heart rate, 30 push-ups create upper body fatigue, and 10 toes to bar challenge grip/core under fatigue. However, the rep scheme allows natural breaks between movements, and most average CrossFitters can complete these movements as prescribed. The 12-15 minute time domain prevents extreme fatigue accumulation.

Benchmark Times for 3 Rds (DU, Push Ups, T2B)

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume push-ups and toes to bar will heavily tax upper body muscular endurance, especially with grip fatigue accumulation.
• Endurance (7/10): Three rounds of continuous movement with double unders creating significant cardiovascular demand and elevated heart rate throughout the workout.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while double unders demand ankle mobility and coordination.
• Speed (6/10): Fast rope turnover in double unders and efficient transitions between movements are crucial for maintaining workout intensity.
• Power (4/10): Double unders require explosive calf contractions and coordination, though other movements are more strength-endurance focused.
• Strength (3/10): Primarily bodyweight movements testing relative strength endurance rather than maximal force production capabilities.

Movements

• Push-Up
• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout is very similar to Annie (50-40-30-20-10 double-under + sit-up), which serves as my primary anchor. Annie has 150 total double-unders and 150 sit-ups, while this workout has 150 double-unders, 90 push-ups, and 30 toes-to-bar. Movement-by-movement breakdown: Round 1 (fresh): 50 double-unders at 0.5 sec/rep = 25 sec, 30 push-ups at 1.25 sec/rep = 37.5 sec, 10 toes-to-bar at 2 sec/rep = 20 sec, plus 10 sec transitions = 92.5 sec. Round 2 (1.1x fatigue): 50 DU = 27.5 sec, 30 push-ups = 41 sec, 10 T2B = 22 sec, plus transitions = 100.5 sec. Round 3 (1.2x fatigue): 50 DU = 30 sec, 30 push-ups = 45 sec, 10 T2B = 24 sec, plus transitions = 109 sec. Total fresh calculation: ~302 sec for elite. However, push-ups and toes-to-bar are more demanding than sit-ups, requiring more set breaking and longer transitions. Push-ups will break into 15-10-5 sets with 5-8 sec rests, adding 20-30 sec total. Toes-to-bar will break into 5-3-2 sets with similar rest, adding 15-20 sec total. This increases the total by 35-50 seconds compared to Annie's sit-ups. Adjusting Annie's L10 anchor of 300-360 sec upward by ~15% gives us 345-415 sec for L10. Using 300-360 sec as L10 range, L5 at 480-600 sec (matching Annie), and L1 at 780-960 sec (matching Annie's upper bound). Final targets: L10: 300-360 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

All three movements (Double-Under, Push-Up, Toes-to-Bar) are bodyweight gymnastics movements requiring coordination, strength, and skill without external load.