Workout Description

Why This Workout Is Medium

This workout combines moderate volume wall balls with double unders across 4 rounds. Wall balls at 20/14 are manageable for average athletes, and 50 double unders per round is reasonable. The movements don't significantly interfere with each other, allowing brief recovery between exercises. Total time around 12-15 minutes creates moderate fatigue accumulation without being overwhelming. Most CrossFitters can complete as prescribed with steady pacing.

Benchmark Times for Muscular Endurance (WB, DU)

• 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:

• Stamina (8/10): High volume of wall balls (120 total) and double unders (200 total) will heavily tax shoulder, leg, and grip stamina throughout.
• Endurance (7/10): Four rounds for time with high-rep wall balls and double unders creates significant cardiovascular demand with minimal rest between movements.
• Speed (7/10): Success depends on maintaining fast cycling through both movements with minimal transition time between wall balls and jump rope.
• Power (6/10): Wall balls require explosive hip extension and shoulder power, while double unders demand quick, powerful wrist snaps and calf contractions.
• Strength (4/10): Wall balls with 20/14 lb medicine ball require moderate strength endurance but not maximal force production capabilities.
• Flexibility (3/10): Wall balls demand overhead mobility and hip flexion, while double unders require basic shoulder and ankle mobility for efficient movement.

Movements

• Wall Ball
• Double-Under

Benchmark Notes

This workout consists of 4 rounds of 30 wall balls (20/14 lb) and 50 double unders for time. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Wall Ball (20 lb): 2-3 seconds per rep when fresh - Double Unders: 0.5 seconds per rep when in rhythm Round-by-Round Breakdown: Round 1 (Fresh, 1.0x multiplier): - 30 wall balls: 30 × 2.5 sec = 75 sec - 50 double unders: 50 × 0.5 sec = 25 sec - Transition: 5 sec - Round 1 total: 105 sec Round 2 (1.1x fatigue): - 30 wall balls: 75 × 1.1 = 83 sec - 50 double unders: 25 × 1.1 = 28 sec - Transition: 5 sec - Round 2 total: 116 sec Round 3 (1.2x fatigue): - 30 wall balls: 75 × 1.2 = 90 sec - 50 double unders: 25 × 1.2 = 30 sec - Transition: 5 sec - Round 3 total: 125 sec Round 4 (1.3x fatigue): - 30 wall balls: 75 × 1.3 = 98 sec - 50 double unders: 25 × 1.3 = 33 sec - Final transition: 3 sec - Round 4 total: 134 sec Total time estimate for L5 athlete: 105 + 116 + 125 + 134 = 480 seconds (8:00) Cross-referencing with Karen benchmark (150 wall balls): Karen L5 is 600-720 seconds. This workout has 120 wall balls plus 200 double unders across 4 rounds. The double unders add cardiovascular demand but are faster per rep than wall balls. The 4-round structure creates more fatigue than Karen's single long set, but the lower total wall ball volume (120 vs 150) and the rhythm breaks from double unders should make it somewhat faster than Karen. Adjusting from Karen anchor: Karen L5 = 660 sec average. This workout should be about 25-30% faster due to fewer wall balls and the pacing breaks from double unders, putting L5 around 480-500 seconds. Final benchmark targets: - L10 (Elite): 360 seconds (6:00) - L5 (Average): 600 seconds (10:00) - L1 (Beginner): 1080 seconds (18:00)

Modality Profile

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