Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable weights and skills. The 10 rounds create fatigue accumulation, but each round is brief (90-120 seconds) allowing micro-recovery between rounds. Double unders and box jumps target different energy systems than kettlebell swings, preventing complete muscular failure. The 53/35lb kettlebell is light enough for most athletes to maintain unbroken sets early on. Total time around 12-15 minutes keeps it in a sustainable aerobic threshold for average CrossFitters.

Benchmark Times for 30:01 - 50:00

• 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 (9/10): High volume of repetitive movements (300 double unders, 100 kettlebell swings, 50 box jumps) heavily taxes muscular endurance across multiple muscle groups.
• Endurance (8/10): Ten rounds of continuous movement with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout duration.
• Power (7/10): Double unders and box jumps are explosive movements, while kettlebell swings require hip drive power generation throughout multiple rounds.
• Speed (6/10): Fast cycling between three different movement patterns with minimal transition time is crucial for maintaining workout intensity and completing rounds efficiently.
• Strength (4/10): Moderate kettlebell weight and bodyweight movements require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Box jumps and kettlebell swings demand hip mobility, while double unders require basic shoulder and ankle range of motion.

Movements

• Kettlebell Swing
• Box Jump
• Double-Under

Benchmark Notes

This workout consists of 10 rounds of 30 double-unders, 10 kettlebell swings (53/35), and 5 box jumps (24/20). 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 significant double-under volume. Movement breakdown per round: - 30 Double-Unders: 15 seconds fresh (0.5 sec/rep) - 10 KBS (53/35): 18 seconds fresh (1.8 sec/rep) - 5 Box Jumps (24/20): 10 seconds fresh (2 sec/rep) - Transitions: 3 seconds between movements - Base round time: 46 seconds Total volume: 300 double-unders, 100 KBS, 50 box jumps Fatigue progression: - Rounds 1-2: 1.0x multiplier = 46 sec/round - Rounds 3-4: 1.1x multiplier = 51 sec/round - Rounds 5-6: 1.2x multiplier = 55 sec/round - Rounds 7-8: 1.3x multiplier = 60 sec/round - Rounds 9-10: 1.5x multiplier = 69 sec/round Total time calculation: (46×2) + (51×2) + (55×2) + (60×2) + (69×2) = 562 seconds Comparing to Annie anchor (L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec): This workout has 300 DUs vs Annie's 150 total DUs, plus additional KBS and box jumps. The extra volume and movement complexity should add approximately 60-80% to Annie's times. Adjusted benchmarks: - L10: 360 seconds (6:00) - L5: 600 seconds (10:00) - L1: 1080 seconds (18:00) Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Double-Under and Box Jump are gymnastics movements (bodyweight coordination and jumping), while Kettlebell Swing is weightlifting (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.