Workout Description

Why This Workout Is Hard

This workout combines high-volume double-unders (150 total) with skill-based movements under progressive fatigue. The weighted pull-ups (35/20) become extremely challenging after 150 double-unders and 30 toes-to-bar have compromised grip and shoulder endurance. The descending ladder creates time pressure while fatigue accumulates. Most average athletes will struggle with the weighted pull-ups in the final rounds and may need to scale the weight or substitute regular pull-ups.

Benchmark Times for 30:01 - 50:00

• 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 upper body pulling work (155 total reps) combined with continuous double-unders creates severe muscular endurance demands on grip and shoulders.
• Endurance (7/10): Descending ladder format with minimal rest creates significant cardiovascular demand, especially as double-unders accumulate and grip fatigue builds throughout.
• Strength (6/10): Weighted pull-ups require significant absolute strength, while toes-to-bar demand good relative strength and core power throughout the workout.
• Speed (6/10): Fast transitions between movements and efficient cycling of double-unders become critical as fatigue accumulates in this time-priority format.
• Power (5/10): Double-unders require coordinated explosive hip and wrist action, while toes-to-bar demands powerful hip flexion and core engagement for efficiency.
• Flexibility (4/10): Toes-to-bar requires good shoulder and hip mobility, while weighted pull-ups demand adequate shoulder range of motion for full extension.

Movements

• Weighted Pull-Up
• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout follows the classic Annie format (50-40-30-20-10 double-unders + sit-ups) but substitutes toes-to-bar and weighted pull-ups for sit-ups, making it significantly more challenging. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Double-unders remain the same (0.5 sec/rep in rhythm = 75 total reps = 37.5 sec fresh). Toes-to-bar (30 total reps): 1.5-2.5 sec/rep = 45-75 sec fresh, but with significant grip fatigue from double-unders. Weighted pull-ups (15 total reps at 35 lbs): 3-5 sec/rep = 45-75 sec fresh, plus setup time and grip recovery. The combination creates severe grip fatigue cascade. Round-by-round analysis: Round 1 (50 DU + 10 TTB + 5 WPU): 25 + 15 + 15 = 55 sec. Round 2 (40 DU + 8 TTB + 4 WPU): 20 + 16 + 12 = 48 sec (1.1x fatigue). Round 3 (30 DU + 6 TTB + 3 WPU): 15 + 12 + 9 = 36 sec (1.2x fatigue). Round 4 (20 DU + 4 TTB + 2 WPU): 10 + 8 + 6 = 24 sec (1.3x fatigue). Round 5 (10 DU + 2 TTB + 1 WPU): 5 + 4 + 3 = 12 sec (1.4x fatigue). Total fresh time ≈ 175 sec, with fatigue multipliers and transitions bringing elite times to 300-360 sec, matching Annie's L10 range despite the increased difficulty. The weighted pull-ups and toes-to-bar create more grip demand than sit-ups, justifying staying within Annie's time ranges rather than being faster. Final targets - L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec.

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination), Toes-to-Bar (Gymnastics - bodyweight), Weighted Pull-Up (Weightlifting - external load). Equal distribution with slight emphasis on Weightlifting.