Workout Description

Why This Workout Is Easy

This workout uses very light weights (45/35 lbs) across all pressing movements with built-in 5-minute rest periods between rounds. The double-unders provide brief cardio bursts, but the low volume (20 reps) and light loads make each movement accessible. The structured rest allows full recovery between segments, preventing significant fatigue accumulation. Most average CrossFitters can complete this as prescribed without scaling.

Benchmark Times for Pump You Up

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): Double unders require explosive hip extension and coordination, while the pressing progression from strict to power jerk emphasizes increasing power output.
• Stamina (6/10): Moderate rep ranges (15-20 per movement) across multiple rounds will challenge shoulder and grip stamina, especially with decreasing rest.
• Speed (6/10): Time-capped intervals create urgency for fast transitions and quick movement cycling, especially as fatigue accumulates across the three rounds.
• Endurance (4/10): Three separate 5-minute windows with built-in rest periods limit pure cardiovascular demand, though double unders provide moderate cardio stimulus.
• Flexibility (4/10): Overhead pressing progression requires good shoulder mobility, while double unders demand ankle flexibility and coordination for efficient movement.
• Strength (3/10): Light barbell loads (45/35) focus more on strength endurance than maximal force production, though overhead pressing patterns require moderate strength.

Movements

• Double-Under
• Shoulder Press
• Push Press
• Power Jerk

Benchmark Notes

This workout consists of three separate 5-minute intervals with different rep schemes but consistent movement patterns. Each interval includes 3 rounds of 20 double-unders plus overhead pressing movements with 45/35 lb barbell. Interval 1 (0:00-5:00): 3 rounds of 20 DU + 20 shoulder press - Double-unders: 20 reps × 0.5 sec = 10 sec per round (fresh) - Shoulder press (45/35): 20 reps × 2 sec = 40 sec per round (moderate load) - Transitions: 3 sec per round - Round times: R1: 53 sec, R2: 58 sec (fatigue), R3: 64 sec - Total: ~175 sec for elite, scaling to 300 sec for beginners Interval 2 (5:00-10:00): 3 rounds of 20 DU + 15 push press - Double-unders: Same 10 sec per round - Push press (45/35): 15 reps × 2.2 sec = 33 sec per round (leg drive helps) - Transitions: 3 sec per round - Round times: R1: 46 sec, R2: 50 sec, R3: 55 sec - Total: ~151 sec for elite, scaling to 270 sec for beginners Interval 3 (10:00-15:00): 3 rounds of 20 DU + 10 power jerk - Double-unders: Same 10 sec per round - Power jerk (45/35): 10 reps × 2.5 sec = 25 sec per round (most technical) - Transitions: 3 sec per round - Round times: R1: 38 sec, R2: 42 sec, R3: 46 sec - Total: ~126 sec for elite, scaling to 240 sec for beginners Combined total times: Elite ~452 sec, scaling progressively to beginner ~810 sec. The workout is similar to a barbell complex but with cardio intervals, requiring both overhead strength endurance and double-under proficiency. No direct anchor match, but complexity falls between Grace-style barbell work and Annie's double-under volume. Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

4 movements total: Double-Under (G), Shoulder Press (W), Push Press (W), Power Jerk (W). 1 gymnastics movement (25%) and 3 weightlifting movements (75%).