Workout Description

Why This Workout Is Medium

The 100 double-unders create initial fatigue but are manageable for average CrossFitters. The AMRAP portion uses basic movements with moderate volume - toes through rings require some skill but aren't overly demanding, and bike calories provide active recovery between rounds. The 14-minute cap prevents excessive volume accumulation. While there's continuous work after the double-unders, the movement combination allows for sustainable pacing without major limiting factors converging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 100 double unders will tax calf and shoulder stamina, while repeated toes through rings and bike calories demand sustained muscular endurance.
• Endurance (7/10): 14-minute time cap with continuous double unders followed by sustained AMRAP creates significant cardiovascular demand and aerobic capacity challenge.
• Speed (7/10): Fast rope turnover for double unders and quick cycling between movements in AMRAP format emphasizes speed and transition efficiency.
• Flexibility (6/10): Toes through rings demand significant hip flexion and shoulder mobility, while double unders require ankle and wrist flexibility for efficiency.
• Power (4/10): Double unders require explosive calf contractions and coordination, while toes through rings need some explosive hip flexion to reach rings.
• Strength (3/10): Toes through rings require moderate core and grip strength, while bike and double unders are primarily bodyweight coordination movements.

Movements

• Air Bike
• Toes-to-Rings
• Double-Under

Benchmark Notes

This workout has two phases: 100 double-unders for time, then AMRAP of 6 toes-through-rings + 12/10 cal bike in remaining time from 14-minute cap. Since scoring is 'Rounds + Reps', we focus on AMRAP performance. Phase 1 - 100 Double-Unders: At 0.5 sec per rep in rhythm, fresh state = 50 seconds. With setup and minor breaks: Elite 60-75 sec, Intermediate 90-120 sec, Recreational 150-210 sec. Phase 2 - AMRAP Analysis: Each round = 6 toes-through-rings (1.5-2.5 sec each) + 12/10 cal bike (15-25 sec). Fresh round time: 24-40 seconds. Remaining time for AMRAP: Elite 13.25-13.75 min, Intermediate 12.5-13 min, Recreational 11.5-12.25 min. Round-by-round with fatigue: - Rounds 1-3: 30-35 sec each (grip fresh, bike rhythm established) - Rounds 4-6: 35-40 sec each (grip fatigue from TTR, bike pace maintained) - Rounds 7-9: 40-50 sec each (significant grip fatigue, bike power drops) - Rounds 10+: 50-60 sec each (frequent grip breaks, bike becomes grinding) Transitions between TTR and bike: 3-8 seconds depending on level. Projected totals: - L10 (Elite): 10+ rounds in 13+ minutes - L5 (Average): 5-6 rounds in 12-13 minutes - L1 (Beginner): 2-3 rounds in 11-12 minutes This workout is similar to gymnastics + monostructural AMRAPs but lacks a direct anchor. Scaling from Cindy (20-min AMRAP) proportionally: Cindy L10 = 25-30 rounds in 20 min, this workout L10 ≈ 10 rounds in 13 min shows reasonable alignment. Final targets: L10: 10+ rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

Double-Under and Toes-to-Rings are gymnastics movements (bodyweight coordination and strength), while Bike is monostructural cardio. With 2 gymnastics and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.