Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable movements for the average CrossFitter. While 150 double-unders total and 100 wall balls create some fatigue accumulation, the movements don't significantly interfere with each other. The sit-ups provide relative recovery between rounds. Most athletes can complete this in 12-15 minutes with brief breaks between movements, making it challenging but accessible without major scaling needs.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Movements

• Wall Ball
• Sit-Up
• Double-Under

Benchmark Notes

This workout is very similar to Annie (50-40-30-20-10 double-under + sit-up), which serves as my primary anchor. Annie has 150 total double-unders and 150 total sit-ups. This workout has 150 double-unders (30x5) and 50 sit-ups (10x5), plus 100 wall balls (20x5). Movement breakdown: Double-unders at 0.5 sec/rep fresh = 75 sec total, but with round fatigue: R1-2 at 1.0x (30 sec), R3-4 at 1.1x (33 sec), R5 at 1.2x (18 sec) = 81 sec total. Wall balls at 2.5 sec/rep fresh = 125 sec, with fatigue: R1-2 (50 sec), R3-4 (55 sec), R5 (30 sec) = 135 sec total. Sit-ups at 1 sec/rep = 50 sec with minimal fatigue. Transitions: 4 transitions per round x 5 rounds = 20 transitions at 3-5 sec each = 75 sec. Total time estimate: 81 + 135 + 50 + 75 = 341 sec for elite level. Annie anchor shows L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. This workout is slightly harder due to wall balls replacing half the sit-ups, so I'm scaling up by about 10-15%. Final targets - L10: 300-360 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

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