Workout Description

Why This Workout Is Medium

This workout combines moderate volume (150 total reps each) with one skill-based movement (double-unders) and one basic movement (sit-ups). The descending rep scheme provides natural rest periods as rounds get shorter. Double-unders are the limiting factor for most athletes, but the volume is manageable and sit-ups offer active recovery. Average CrossFitters can complete this in 8-12 minutes with expected double-under breaks, making it a solid moderate challenge.

Benchmark Times for 35:01 - 50:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double-unders and sit-ups will heavily tax muscular endurance in calves, shoulders, and core musculature over sustained effort.
• Endurance (7/10): The descending ladder format with 150 total reps of continuous work creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (7/10): Success depends heavily on maintaining fast rope turnover and quick sit-up cycling with minimal rest between movements.
• Power (6/10): Double-unders are inherently explosive, requiring rapid rope turnover and quick, powerful calf contractions for efficient cycling.
• Flexibility (3/10): Double-unders require basic shoulder mobility and ankle flexibility, while sit-ups demand moderate hip flexor and spinal mobility.
• Strength (1/10): Minimal strength demand as both movements are bodyweight with no external load or maximal force production requirements.

Movements

• Sit-Up
• Double-Under

Benchmark Notes

This workout is identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups for time), so I'm using the established Annie anchor values as the foundation. Movement breakdown: Double-unders in fresh state average 0.5 sec per rep when in rhythm. Total DUs = 150 reps = 75 seconds fresh. Sit-ups average 1 sec per rep fresh. Total sit-ups = 150 reps = 150 seconds fresh. However, fatigue and set breaking significantly impact performance. Round 1 (50 reps each): DUs done in 2-3 sets, sit-ups in 1-2 sets, minimal fatigue. Round 2 (40 reps): Slight fatigue, more breaking. Round 3 (30 reps): Moderate fatigue, grip and core compromised. Round 4 (20 reps): Significant fatigue, frequent breaking. Round 5 (10 reps): High fatigue but low volume. Transitions between movements add 3-8 seconds per round depending on skill level. Elite athletes (L10) maintain rhythm better and break less, finishing around 300-360 seconds per the Annie anchor. Intermediate athletes (L5) experience more set breaking and fatigue, finishing around 480-600 seconds. Novice athletes (L1) struggle with double-under efficiency and core endurance, finishing around 780-960 seconds. Using Annie anchor exactly: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Final targets - L10: 360 sec, L5: 600 sec, L1: 960 sec.

Modality Profile

Both Double-Under and Sit-Up are bodyweight gymnastics movements requiring coordination and core strength respectively