Workout Description

Why This Workout Is Hard

This workout combines high-volume double unders (275 total) with pull-ups under significant grip fatigue, plus continuous plank pull-throughs. The descending ladder creates minimal rest opportunities, forcing athletes to work through accumulated fatigue. Most will struggle with double under efficiency as shoulders tire, and pull-ups become increasingly difficult. The 12-minute cap adds time pressure, making this challenging for average CrossFitters despite moderate individual movement difficulty.

Benchmark Times for 30:00 - 45:00

• 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): Descending ladder format with 275 total double unders and 55 pull-ups tests upper body and coordination stamina under fatigue.
• Endurance (7/10): The 12-minute time cap with high-volume double unders creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Speed (7/10): Fast transitions between movements and quick cycling of double unders are crucial for completing high volume within the time cap.
• Power (6/10): Double unders are explosive jumping movements requiring rapid force production, while pull-ups demand power for efficient cycling under fatigue.
• Strength (4/10): Pull-ups require moderate upper body strength, while DB plank pull-throughs demand core and posterior chain strength with moderate loading.
• Flexibility (3/10): Double unders require ankle mobility, pull-ups need shoulder flexibility, and plank position demands hip and thoracic spine mobility.

Movements

• Plank Pull-Through
• Pull-Up
• Double-Under

Benchmark Notes

This workout follows a descending ladder format similar to Annie (50-40-30-20-10 double-under + sit-up), but with pull-ups and DB plank pull-throughs instead of sit-ups. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Double-unders total 275 reps (50+45+40+35+30+25+20+15+10+5), Pull-ups total 55 reps (10+9+8+7+6+5+4+3+2+1), DB plank pull-throughs total 55 reps. Fresh state estimates: Double-unders at 0.5 sec/rep = 137.5 sec base, Pull-ups at 1.5 sec/rep = 82.5 sec base, DB plank pull-throughs at 2 sec/rep = 110 sec base. Total fresh time ≈ 330 sec. Applying fatigue multipliers across 10 rounds: early rounds 1.0x, middle rounds 1.1-1.2x, later rounds 1.3-1.5x. Transition time between movements: 3-5 sec per transition × 20 transitions = 60-100 sec. Set breaking for pull-ups in later rounds adds 30-60 sec. Total estimated time with fatigue: Elite 360-420 sec, Intermediate 480-600 sec, Novice 780-960 sec. This aligns closely with Annie benchmarks, confirming the anchor validity. The 12-minute cap affects novice athletes who may not finish. Final targets: L10: 360 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Double-Under and Pull-Up are gymnastics movements (bodyweight coordination and strength), while Dumbbell Plank Pull Through is a weightlifting movement using external load. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.