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
- Wall Ball
- Double-Under
Benchmark Notes
The score is max wall balls, not double-unders plus wall balls. L6 (~120 reps) means averaging 24 wall balls per 1-minute window after the 30 double-under buy-in; L9-L10 require sustaining 33-36 wall balls per round with very fast transitions.
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.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| 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. |
| Stamina | 8/10 | Wall balls for max reps over five rounds will heavily tax shoulder, leg, and core muscular endurance, particularly in later rounds. |
| 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. |
| Power | 6/10 | Double unders demand explosive calf and coordination power, while wall balls require hip drive and explosive extension for efficient cycling. |
| Speed | 8/10 | Success depends heavily on fast double under cycling within the one-minute cap and rapid wall ball transitions to maximize volume. |
5 ROUNDS:1 Minute Cap: 30 Double Unders1 Minute MAX Wall Balls (20/14)