Workout Description

Why This Workout Is Medium

This workout combines moderate volume (150 total reps per movement) with fundamental movements at manageable loads. The descending ladder provides natural rest periods as sets get smaller. While double-unders require coordination and kettlebell swings will tax the posterior chain, the combination allows for pacing and brief recovery between movements. Most average CrossFitters can complete this in 12-18 minutes with strategic breaks, making it a solid moderate challenge.

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 push-ups and kettlebell swings will heavily tax upper body and posterior chain muscular endurance throughout the workout.
• Endurance (7/10): The descending ladder format with 150 total reps of continuous work creates significant cardiovascular demand and aerobic stress.
• Power (6/10): Double unders and kettlebell swings are explosive movements requiring hip drive and coordination, creating moderate power demands.
• Speed (6/10): Fast cycling through movements and minimizing transition time between exercises is crucial for optimal performance in this format.
• Strength (4/10): Moderate kettlebell weight and bodyweight push-ups provide some strength demand but not maximal force production.
• Flexibility (3/10): Kettlebell swings require hip hinge mobility and shoulder flexibility, push-ups need basic shoulder range of motion.

Movements

• Push-Up
• Kettlebell Swing
• Double-Under

Benchmark Notes

This workout follows the exact format of Annie (50-40-30-20-10 double-under + sit-up), but substitutes kettlebell swings and push-ups for sit-ups. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown per round: Round 1 (50 reps each): Double-unders at 0.5 sec/rep = 25 sec, KBS 53/35 at 1.5 sec/rep = 75 sec, Push-ups at 1.5 sec/rep = 75 sec, transitions = 6 sec. Total: 181 sec. Round 2 (40 reps): DU = 20 sec, KBS = 60 sec, Push-ups = 60 sec, transitions = 6 sec, fatigue multiplier 1.1x = 161 sec. Round 3 (30 reps): DU = 15 sec, KBS = 45 sec, Push-ups = 45 sec, transitions = 6 sec, fatigue 1.2x = 133 sec. Round 4 (20 reps): DU = 10 sec, KBS = 30 sec, Push-ups = 30 sec, transitions = 6 sec, fatigue 1.3x = 99 sec. Round 5 (10 reps): DU = 5 sec, KBS = 15 sec, Push-ups = 15 sec, transitions = 6 sec, fatigue 1.4x = 57 sec. Total calculated time: 631 sec for average athlete. However, kettlebell swings are more demanding than sit-ups (grip fatigue, posterior chain loading), and push-ups create significant shoulder/tricep fatigue that compounds across rounds. This suggests times should be 10-15% slower than Annie. Adjusting Annie anchors upward: L10: 300-360 sec becomes 330-390 sec, L5: 480-600 sec becomes 520-650 sec, L1: 780-960 sec becomes 850-1050 sec. Set breaking considerations: Push-ups will break into smaller sets (15-10-8-5-3 pattern), adding 3-5 sec rest between sets. KBS may break in later rounds due to grip fatigue. Final benchmarks: L10: 300 sec (elite can maintain pace), L5: 540 sec (average with moderate breaking), L1: 960 sec (significant set breaking and longer rests). Recap: L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Double-Under and Push-Up are gymnastics movements (bodyweight coordination and strength), while Kettlebell Swing is weightlifting (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.