Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with a skill element (double-unders) but allows natural breaks between rounds. The 30 double-unders require coordination but aren't excessive, air squats provide active recovery, and toes-to-bar add core fatigue without being overwhelming. The 6-round structure creates manageable work chunks with built-in rest periods. Most average CrossFitters can complete this as prescribed, though some may need to scale double-unders to singles.

Benchmark Times for Breathe

• 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 of air squats (120 total) and toes-to-bar (60 total) will heavily tax muscular endurance, especially grip and leg stamina.
• Endurance (7/10): Six rounds for time with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Speed (7/10): Fast cycling between three distinct movement patterns with minimal rest creates high demand for quick transitions and sustained pace.
• Power (6/10): Double-unders require explosive calf contractions and coordination, while toes-to-bar involves powerful hip flexion and lat engagement.
• Flexibility (4/10): Toes-to-bar demands good shoulder and hip mobility, while double-unders require ankle flexibility and coordination.
• Strength (2/10): Primarily bodyweight movements with minimal strength requirements; more about strength endurance than maximal force production.

Movements

• Air Squat
• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout consists of 6 rounds of 30 double-unders, 20 air squats, and 10 toes-to-bar for time. I'll analyze this using Annie (50-40-30-20-10 double-under + sit-up) as the primary anchor, since it's the closest benchmark with double-unders as a major component. Annie has L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown per round: - 30 double-unders: 15 seconds fresh (0.5 sec/rep) - 20 air squats: 25 seconds fresh (1.25 sec/rep) - 10 toes-to-bar: 20 seconds fresh (2 sec/rep) - Transitions: 5 seconds between movements Total per round fresh: 65 seconds Fatigue progression across 6 rounds: - Rounds 1-2: 1.0x multiplier = 65 sec each = 130 sec - Rounds 3-4: 1.15x multiplier = 75 sec each = 150 sec - Rounds 5-6: 1.3x multiplier = 85 sec each = 170 sec Total estimated time: 450 seconds (7:30) Comparing to Annie anchor: This workout has 180 total double-unders vs Annie's 150, plus adds toes-to-bar (grip intensive) and air squats. The additional volume and grip fatigue from T2B should add approximately 25-30% to Annie's times. Annie L10: 300-360 sec becomes 375-450 sec. Annie L5: 480-600 sec becomes 600-750 sec. Annie L1: 780-960 sec becomes 975-1200 sec. Adjusting for the specific movement combination and 6-round format, I'm setting benchmarks slightly faster than the direct Annie scaling due to the simpler movement pattern (air squats vs sit-ups, consistent rep scheme vs descending ladder). Final targets - L10: 300 sec (5:00), L5: 540 sec (9:00), L1: 960 sec (16:00)

Modality Profile

All three movements (Double-Under, Air Squat, Toes-to-Bar) are bodyweight gymnastics movements requiring coordination, strength, and skill without external load.