Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with built-in recovery periods. The descending rep scheme (50-40-30-20-10) naturally provides rest as volume decreases. While 200 total double-unders and 250 bear crawl feet create fatigue, the movements don't significantly interfere with each other. Most average CrossFitters can complete this as prescribed, though double-under proficiency will determine pacing. The continuous nature prevents it from being Easy, but lack of heavy loads or high-skill movements keeps it from being Hard.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of 150 double unders, 250ft bear crawl, and 150 sit ups tests muscular endurance across multiple movement patterns.
• Endurance (7/10): Descending ladder format with minimal rest creates sustained cardiovascular demand, requiring aerobic capacity to maintain output across multiple rounds.
• Power (6/10): Double unders require explosive calf and coordination power, while bear crawl and sit ups are more grinding movements.
• Speed (5/10): Descending rep scheme encourages faster cycling as fatigue sets in, with transitions between three distinct movement patterns.
• Flexibility (4/10): Bear crawl requires shoulder and hip mobility, sit ups need spinal flexion, double unders demand basic coordination and ankle mobility.
• Strength (2/10): Primarily bodyweight movements with bear crawl providing some strength demand, but not maximal force production focused.

Movements

• Bear Crawl
• Sit-Up
• Double-Under

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), with the addition of 50ft bear crawls between each round. 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 DU + 50 sit-ups): Fresh state, DU at 0.5 sec/rep = 25 sec, sit-ups at 1 sec/rep = 50 sec, bear crawl 50ft at ~2 sec/ft = 100 sec, transitions = 10 sec. Total: 185 sec. Round 2 (40+40): With fatigue multiplier 1.1x, DU = 22 sec, sit-ups = 44 sec, bear crawl = 100 sec, transitions = 10 sec. Total: 176 sec. Round 3 (30+30): Fatigue 1.2x, DU = 18 sec, sit-ups = 36 sec, bear crawl = 100 sec, transitions = 10 sec. Total: 164 sec. Round 4 (20+20): Fatigue 1.3x, DU = 13 sec, sit-ups = 26 sec, bear crawl = 100 sec, transitions = 10 sec. Total: 149 sec. Round 5 (10+10): Fatigue 1.4x, DU = 7 sec, sit-ups = 14 sec, bear crawl = 100 sec, transitions = 10 sec. Total: 131 sec. Elite total: ~805 sec. However, the bear crawls add significant time and grip/shoulder fatigue that will slow the gymnastics movements more than calculated. The 500 seconds of bear crawling (100 sec × 5 rounds) represents a major addition to Annie's ~360 sec elite time. Adjusting Annie's benchmarks upward: Elite athletes will add roughly 60-90 seconds to their Annie time due to bear crawl fatigue and transitions. L10 becomes 360-450 sec range, L5 becomes 540-660 sec, L1 becomes 900-1080 sec. Final targets: L10: 360-390 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

All three movements (Double-Under, Bear Crawl, Sit-Up) are bodyweight gymnastics movements requiring coordination, core strength, and bodyweight control.