Workout Description

Why This Workout Is Medium

This workout combines two fundamental movements in a descending ladder format that allows natural rest breaks between rounds. While 150 total double-unders and wall balls create moderate volume, the rep scheme prevents continuous fatigue accumulation. Most average CrossFitters can complete this as prescribed, though the double-unders may require brief breaks. The movements don't significantly interfere with each other, and the time domain (8-12 minutes) keeps intensity manageable without becoming a pure endurance test.

Benchmark Times for Somethin Terrible (35:00 - 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 (9/10): High volume double unders and wall balls will severely test shoulder, grip, and leg muscular endurance throughout the workout.
• Endurance (8/10): The descending ladder format with 150 total reps of each movement creates significant cardiovascular demand with minimal rest opportunities.
• Power (7/10): Double unders are explosive plyometric movements requiring rapid force production, while wall balls demand power from legs to wall.
• Speed (6/10): Fast cycling between movements and maintaining high turnover rate on double unders is crucial for competitive times.
• Flexibility (4/10): Double unders demand ankle mobility and coordination while wall balls require overhead reach and squat depth.
• Strength (3/10): Wall balls require moderate strength but primarily test strength endurance rather than maximal force production capabilities.

Movements

• Wall Ball
• Double-Under

Benchmark Notes

This workout is identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups), except wall balls replace sit-ups. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement analysis: Double-unders at 0.5 sec/rep when in rhythm = 75 total reps = 37.5 sec fresh. Wall balls at 2-3 sec/rep = 75 total reps = 150-225 sec fresh. Total fresh time: ~190-260 sec. Fatigue considerations: Round 1 (50 reps each): 1.0x multiplier. Round 2 (40 reps): 1.1x. Round 3 (30 reps): 1.2x. Round 4 (20 reps): 1.3x. Round 5 (10 reps): 1.4x. Wall balls are more demanding than sit-ups, requiring more core stability and shoulder endurance, plus the weight adds metabolic demand. However, wall balls have a consistent rhythm that can be maintained better than sit-ups in later rounds. The movement interference is minimal since double-unders are primarily coordination/calf-based while wall balls are full-body with emphasis on legs/shoulders. Transition time between movements: 3-8 seconds per round. Expected set breaking: Wall balls in sets of 25-15-10-8-5 with 5-15 sec rests. Total estimated times closely match Annie benchmarks with slight adjustment for wall ball complexity. Final targets - L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), Wall Ball is a weightlifting movement (external load with medicine ball). Two modalities present: 50% Gymnastics, 50% Weightlifting.