Workout Description

Why This Workout Is Medium

This descending ladder creates moderate fatigue accumulation across three movement patterns. The 95/65lb shoulder press is manageable weight, but the full kneeling position adds stability demands. Double unders and sit-ups provide active recovery between pressing sets. Total volume is reasonable (~150 double unders, 150 sit-ups, 30 presses) with natural rest built into the descending format. Most average CrossFitters can complete as prescribed with appropriate pacing.

Benchmark Times for WOD

• 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 of sit-ups (300 total) and double unders (300 total) will heavily tax core and calf muscular endurance throughout the workout.
• Endurance (7/10): Descending ladder format with continuous movement creates significant cardiovascular demand, especially as double unders and sit-ups accumulate over multiple rounds.
• Power (6/10): Double unders require explosive calf and coordination power, while kneeling presses demand some shoulder power from compromised position.
• Speed (6/10): Fast rope cycling and efficient transitions between movements crucial for good time, especially maintaining double under rhythm when fatigued.
• Strength (4/10): Moderate barbell load (95/65) in kneeling position requires decent pressing strength, though not maximal due to rep scheme and position.
• Flexibility (3/10): Kneeling position demands hip and ankle mobility, while sit-ups require spinal flexion, but nothing extreme for most athletes.

Movements

• Barbell Full Kneeling Shoulder Press
• Sit-Up
• Double-Under

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups), with the addition of full kneeling barbell shoulder press (10-8-6-4-2 reps at 95/65 lbs). Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown per round: Round 1 (50 DU + 50 sit-ups + 10 shoulder press): Fresh double-unders at 0.5 sec/rep = 25 sec, sit-ups at 1 sec/rep = 50 sec, shoulder press at 3 sec/rep = 30 sec, plus transitions = ~110 sec for elite. Round 2 (40+40+8): ~85 sec. Round 3 (30+30+6): ~65 sec. Round 4 (20+20+4): ~45 sec. Round 5 (10+10+2): ~25 sec. Total fresh time ~330 sec, but fatigue multipliers (1.1x rounds 3-4, 1.2x round 5) and grip fatigue from double-unders affecting shoulder press add 10-15% time. The shoulder press component adds approximately 60-90 seconds total across all rounds compared to pure Annie, shifting the entire curve upward. Elite athletes should complete in 300-360 seconds, median in 480-540 seconds, beginners in 780-960 seconds. Final targets: L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Double-Under and Sit-Up are gymnastics movements (bodyweight coordination and core), Full Kneeling Barbell Shoulder Press is weightlifting (external load). 2 gymnastics movements out of 3 total = 67% G, 1 weightlifting movement = 33% W.