Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (double unders, wall walks) with moderate-weight power cleans in a descending ladder format. The continuous nature creates significant fatigue accumulation - wall walks become brutal after double unders tax the shoulders, and the single-arm power cleans demand unilateral strength under fatigue. Most athletes will struggle with the skill components as they tire, requiring scaling of movements or weights.

Benchmark Times for WOD

• 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 double unders combined with single-arm dumbbell work and wall walks creates significant muscular endurance demands throughout.
• Endurance (7/10): Descending ladder format with minimal rest creates sustained cardiovascular demand across multiple movement patterns requiring continuous oxygen delivery.
• Power (7/10): Double unders require explosive hip extension and coordination, while dumbbell power cleans demand rapid force production from floor.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while single-arm dumbbell work requires unilateral stability and range.
• Speed (6/10): Descending rep scheme encourages fast transitions and quick cycling through movements to maintain intensity as fatigue accumulates.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for power cleans, while wall walks require substantial relative strength for bodyweight inversion.

Movements

• Double-Under
• Dumbbell Power Clean
• Wall Walk

Benchmark Notes

This workout consists of three descending rounds with double unders, single-arm alternating DB power cleans, and wall walks. Breaking down by movement: Round 1 (50 DU + 24 DB cleans + 15 wall walks): Double unders at 0.5 sec/rep = 25 sec fresh, DB power cleans (single arm alternating) at 2.5 sec/rep = 60 sec, wall walks at 8 sec/rep = 120 sec, plus 10 sec transitions = 215 sec. Round 2 (40 DU + 16 DB cleans + 10 wall walks): With fatigue multiplier 1.1x, DU = 22 sec, DB cleans = 44 sec, wall walks = 88 sec, transitions = 10 sec = 164 sec total. Round 3 (30 DU + 8 DB cleans + 5 wall walks): With fatigue multiplier 1.2x, DU = 18 sec, DB cleans = 24 sec, wall walks = 48 sec, transitions = 10 sec = 100 sec total. Total fresh time estimate: 479 sec (8:00). This is most similar to Annie (50-40-30-20-10 double-under + sit-up) which has L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. However, this workout is more challenging due to wall walks being significantly more demanding than sit-ups, and the DB power cleans adding grip/coordination fatigue. Wall walks are particularly taxing, requiring 8-12 seconds each and causing significant shoulder/core fatigue. Adjusting Annie upward by 20% for increased difficulty: L10 becomes 360-430 sec, L5 becomes 580-720 sec, L1 becomes 940-1150 sec. Final targets: L10: 360-420 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

Double-Under and Wall Walk are gymnastics movements (bodyweight coordination and bodyweight strength), while Dumbbell Power Clean is weightlifting. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.