Workout Description

Why This Workout Is Hard

This workout combines high-skill gymnastics movements (HSPU, T2B) with a cardio-intensive element (280 total double-unders) in a descending ladder format that prevents meaningful recovery. The continuous nature means athletes hit grip fatigue from T2B, shoulder fatigue from HSPU, and cardiovascular stress from DUs simultaneously. Most average CrossFitters will need to scale the HSPU volume or break frequently, making completion challenging despite the decreasing reps.

Benchmark Times for GUMBY

• 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 upper body pulling and pushing movements will severely test muscular endurance, particularly shoulders and grip.
• Endurance (7/10): Continuous work with minimal rest creates significant cardiovascular demand, especially as grip fatigue accumulates and breathing becomes labored.
• Flexibility (6/10): Handstand position requires shoulder mobility, toes-to-bar demands hip flexion and shoulder flexibility for full range.
• Speed (6/10): Fast transitions between movements and maintaining double under rhythm under fatigue are crucial for competitive times.
• Power (5/10): Double unders are explosive, handstand push-ups have power component, but overall pace limits maximum power output.
• Strength (4/10): Handstand push-ups require moderate upper body strength, while toes-to-bar demands core and grip strength throughout.

Movements

• Toes-to-Bar
• Handstand Push-Up
• Double-Under

Benchmark Notes

This workout is very similar to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), but with handstand push-ups and toes-to-bar instead of sit-ups. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: Total volume is 200 double-unders, 30 HSPU, 30 T2B. Double-unders in rhythm: 0.5 sec/rep, so 200 DUs = 100 sec fresh. However, the descending ladder format creates natural rest periods. HSPU are significantly harder than sit-ups - estimate 3-4 sec per rep in a complex workout = 90-120 sec for 30 reps. T2B are also more demanding than sit-ups at 2 sec per rep = 60 sec for 30 reps. Fatigue multipliers: Round 1 (100 DU + 10 HSPU + 10 T2B): 1.0x baseline. Round 2: 1.1x due to grip fatigue from DUs affecting HSPU/T2B. Rounds 3-5: 1.2-1.4x progressive fatigue. Transitions between movements: 3-5 sec per transition for elite, 5-8 sec for intermediate. Set breaking on HSPU: likely 5-3-2 for round 1, then smaller sets. The HSPU and T2B combination is significantly more demanding than Annie's sit-ups, justifying times about 15-20% slower than Annie. Final targets: L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

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