Workout Description

Why This Workout Is Medium

While double-unders can be challenging for some, the 30-rep cap prevents excessive time loss. The wall balls become the primary challenge with 1-minute max efforts creating moderate fatigue accumulation across 5 rounds. However, the built-in transition time between movements provides brief recovery, and the movements don't significantly interfere with each other. Most average CrossFitters can complete this as prescribed with manageable scaling options.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Wall balls for max reps over five rounds will heavily tax shoulder, leg, and core muscular endurance, particularly in later rounds.
• Speed (8/10): Success depends heavily on fast double under cycling within the one-minute cap and rapid wall ball transitions to maximize volume.
• Endurance (7/10): Five rounds of continuous work with minimal rest creates significant cardiovascular demand, especially as wall ball volume accumulates and breathing becomes labored.
• Power (6/10): Double unders demand explosive calf and coordination power, while wall balls require hip drive and explosive extension for efficient cycling.
• Strength (4/10): Wall balls with 20/14 lb require moderate strength output, while double unders are primarily coordination-based with minimal strength demands.
• Flexibility (3/10): Wall balls require overhead mobility and hip flexion, while double unders need basic shoulder and ankle mobility for efficient movement patterns.

Movements

• Double-Under
• Wall Ball

Benchmark Notes

This workout consists of 5 rounds with 1-minute caps: 30 double unders followed by max wall balls (20/14 lb). Since it's scored by total reps, I need to calculate wall ball performance as the limiting factor (double unders are capped at 30 per round). Movement Analysis: - Double Unders: 30 per round × 5 rounds = 150 total (achievable for most athletes within 1-minute caps) - Wall Balls: This becomes the variable scoring component Wall Ball Performance by Round: - Round 1 (fresh): Elite 35-40 reps, Average 20-25 reps, Novice 10-15 reps - Round 2: 10% fatigue penalty - Round 3: 20% fatigue penalty - Round 4: 30% fatigue penalty - Round 5: 40% fatigue penalty Elite Athlete (L9-L10): Round totals of 40+35+32+28+25 = ~160 wall balls + 150 double unders = 310 total reps Average Athlete (L5): Round totals of 25+23+20+18+15 = ~100 wall balls + 150 double unders = 250 total reps Novice Athlete (L1-L2): Round totals of 15+14+12+10+8 = ~60 wall balls + 150 double unders = 210 total reps This workout is similar to high-volume wall ball benchmarks like Karen (150 wall balls), but the rest between rounds and double under warm-up changes the fatigue pattern. The 1-minute time caps create natural pacing breaks that prevent complete muscular failure. Final targets: L10: ~300 reps, L5: ~220 reps, L1: ~140 reps

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), Wall Ball is a weightlifting movement (external load with medicine ball). Two modalities present: 50% Gymnastics, 50% Weightlifting.