Workout Description

Why This Workout Is Medium

This workout combines moderate volume (150 total reps each) with two fundamental movements that don't significantly interfere with each other. Double-unders require coordination but allow brief recovery between sets, while push-ups provide active rest for the calves. The descending ladder naturally builds in recovery as fatigue accumulates. Most average CrossFitters can complete this as prescribed in 8-12 minutes with manageable scaling options available.

Benchmark Times for Somethin Simple (35:00 - 50:00)

• 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 push-ups (150 total) combined with double unders creates severe upper body muscular endurance demands and grip fatigue.
• Endurance (7/10): The descending ladder format with 150 total double unders creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Speed (7/10): Fast transitions between movements and maintaining high double under turnover rate while managing push-up pace are critical for performance.
• Power (6/10): Double unders are inherently explosive, requiring rapid rope turnover and coordinated jumping power throughout high volume sets.
• Flexibility (3/10): Double unders require ankle mobility and coordination, while push-ups demand basic shoulder and wrist range of motion.
• Strength (2/10): Primarily bodyweight movements with push-ups requiring moderate relative strength but not maximal force production capabilities.

Movements

• Push-Up
• Double-Under

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups), with push-ups substituted for sit-ups. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement analysis: Double-unders at 0.5 sec/rep in rhythm = 75 total reps = 37.5 sec fresh. Push-ups at 1-1.5 sec/rep = 75 total reps = 75-112.5 sec fresh. Total fresh time: ~112-150 sec. Fatigue considerations: Round 1 (50 reps each): 1.0x multiplier, Round 2 (40 reps): 1.1x, Round 3 (30 reps): 1.2x, Round 4 (20 reps): 1.3x, Round 5 (10 reps): 1.4x. Set breaking for push-ups: larger sets early (15-20), smaller sets later (5-10) with 5-10 sec rest between sets. Transitions between movements: 3-5 sec per round. Push-ups are slightly easier than sit-ups for most athletes (no hip flexor fatigue, better pacing), so times should be very similar to Annie. Final benchmarks align closely with Annie anchor values. Recap: L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Both Double-Under and Push-Up are bodyweight gymnastics movements requiring coordination and bodyweight control