Workout Description

Why This Workout Is Easy

This is primarily a low-intensity core activation warm-up followed by a skill practice session. The hollow/superman holds are brief bodyweight isometrics with built-in rest, and leg raises are basic core work. The double-under practice allows self-paced attempts with mandatory rest periods. No heavy loads, high volume, or time pressure - just movement prep and skill development that any average CrossFitter can complete.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Maximum unbroken double-unders emphasize rapid rope turnover, quick footwork, and efficient movement cycling under fatigue.
• Power (6/10): Double-unders demand significant explosive power from calves and coordination for rope speed and timing.
• Stamina (4/10): Core stamina tested through hollow/superman holds and leg raises, plus sustained double-under attempts requiring muscular endurance.
• Flexibility (4/10): Hollow holds and superman positions require moderate spinal mobility and hip flexor/extension range of motion.
• Endurance (3/10): Minimal cardiovascular demand from short isometric holds and double-under attempts with rest periods between efforts.
• Strength (2/10): Primarily bodyweight isometric holds and leg raises with minimal absolute strength requirements.

Movements

• Superman
• Hanging Leg Raise
• Hollow Hold
• Double-Under

Benchmark Notes

This workout focuses on establishing maximum unbroken double-unders after a core activation warm-up. The warm-up (hollow holds, superman holds, leg raises) takes approximately 5-7 minutes and provides minimal fatigue impact on double-under performance. The main event is a 15-minute window to establish max unbroken double-unders with mandatory 1+ minute rest between attempts. This format allows for multiple attempts with adequate recovery. For double-under capacity benchmarks: Elite athletes (L10) can typically achieve 100+ unbroken double-unders when fresh and focused. Advanced athletes (L8-L9) generally hit 80-95 range. Intermediate athletes (L5-L6) typically max out around 50-65 unbroken. Beginners (L1-L3) may struggle to link more than 15-35 consecutive reps. The 15-minute time cap with rest periods allows athletes to make 3-5 serious attempts, optimizing for their true maximum rather than being limited by a single attempt. Unlike Annie (50-40-30-20-10 double-unders + sit-ups) which tests double-unders under fatigue, this workout tests pure double-under capacity when fresh, allowing for higher absolute numbers. The progression from L1 to L10 reflects the typical distribution of double-under proficiency in the CrossFit community, where the skill has a steep learning curve initially but plateaus at higher levels.

Modality Profile

3 gymnastics movements (Hollow Hold, Superman Hold, Leg Raise) and 1 monostructural movement (Double-Under). 75% gymnastics bodyweight holds/core work, 25% jump rope cardio skill.