Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads and skills. The 135/95 front squats are light-moderate for most athletes, double-unders are fundamental, and push-ups are bodyweight. While there's fatigue accumulation across rounds, the rep scheme allows natural breaks between movements. Most average CrossFitters can complete as prescribed in 12-15 minutes with strategic pacing, making this a solid medium-intensity challenge.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume push-ups (90 total) combined with double unders will heavily tax upper body muscular endurance and grip stamina.
• Endurance (7/10): Three rounds of continuous work with double unders and high-rep bodyweight movements creates significant cardiovascular demand and aerobic stress.
• Strength (6/10): Front squats at 135/95 lbs for 30 total reps provides moderate strength demand, especially when fatigued from prior movements.
• Power (6/10): Double unders demand explosive calf and coordination power, while front squats require leg drive power under moderate load.
• Speed (6/10): Fast rope cycling and efficient transitions between three distinct movement patterns are crucial for maintaining workout intensity.
• Flexibility (4/10): Front squats require good ankle and thoracic mobility, while double unders need shoulder flexibility for efficient rope positioning.

Movements

• Push-Up
• Front Squat
• Double-Under

Benchmark Notes

This workout consists of 3 rounds of 50 double unders, 30 push-ups, and 10 front squats at 135/95 lbs. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: Double Unders (50 reps): Fresh state ~25 seconds (0.5 sec/rep), but fatigue and potential trip-ups increase this. Round 1: 25-30 sec, Round 2: 30-35 sec, Round 3: 35-40 sec. Push-Ups (30 reps): Fresh state ~30-45 seconds (1-1.5 sec/rep), but significant fatigue after double unders. Round 1: 45-60 sec, Round 2: 60-75 sec, Round 3: 75-90 sec with set breaking. Front Squats (10 reps at 135/95): Moderate load requiring 2-3 sec/rep fresh. Round 1: 25-30 sec, Round 2: 30-35 sec, Round 3: 35-40 sec. Transitions: 5-10 seconds between movements, 10-15 seconds between rounds. Total time estimation: Round 1: 95-110 sec, Round 2: 110-135 sec, Round 3: 135-155 sec, plus transitions ~45 sec = 385-445 seconds for elite athletes. This workout is similar to a medium-duration chipper with mixed modalities. The combination of cardio (double unders), bodyweight pressing (push-ups), and weighted squats creates significant cumulative fatigue. Compared to benchmark workouts, this falls between Annie (double under focused, 300-360 sec for elite) and other mixed modal workouts. The front squats add a strength component that will slow down the overall pace compared to pure bodyweight/cardio combinations. Elite athletes (L10): 360-420 seconds, Advanced (L5): 540-660 seconds, Recreational (L1): 900-1080 seconds.

Modality Profile

Double-Under and Push-Up are gymnastics movements (bodyweight), Front Squat is weightlifting (barbell). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.