Workout Description

Why This Workout Is Medium

This descending ladder creates manageable fatigue accumulation with built-in recovery as volume decreases. Double-unders and sit-ups are moderate skills that most can handle. The front squats at bodyweight/75% are challenging but low volume (30 total reps). The structure allows athletes to push early rounds then recover as reps decrease. Most average CrossFitters can complete as prescribed with strategic pacing.

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, 150 sit ups, and 30 front squats tests muscular endurance across multiple movement patterns.
• Endurance (7/10): Descending ladder format with continuous movement creates significant cardiovascular demand, especially with double unders driving heart rate up throughout.
• Power (6/10): Double unders are explosive jumping movements requiring coordination and power output, though fatigue will diminish power as workout progresses.
• Speed (6/10): Descending ladder encourages fast transitions and quick cycling through movements to maintain intensity and minimize total time.
• Strength (4/10): Front squats at bodyweight to 75% bodyweight provide moderate strength demand, but rep scheme emphasizes endurance over max strength.
• Flexibility (3/10): Front squats require ankle and thoracic mobility, sit ups need hip flexion, double unders minimal flexibility demands overall.

Movements

• Front Squat
• 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 front squats in 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 SU + 10 FS): DUs 25 sec, sit-ups 50 sec, front squats 25 sec = 100 sec fresh. Round 2 (40+40+8): 20+40+20 = 80 sec with 1.1x fatigue = 88 sec. Round 3 (30+30+6): 15+30+15 = 60 sec with 1.2x fatigue = 72 sec. Round 4 (20+20+4): 10+20+10 = 40 sec with 1.3x fatigue = 52 sec. Round 5 (10+10+2): 5+10+5 = 20 sec with 1.4x fatigue = 28 sec. Total base time: 340 sec. Adding transitions (5 sec per round x 5 = 25 sec) and front squat complexity (+15% for additional movement pattern) gives approximately 390 sec for elite level. The front squats add significant loading compared to Annie, justifying the 30-second increase from Annie's 360 sec ceiling. Scaling proportionally across levels while maintaining the characteristic fatigue pattern of this rep scheme. Final targets - L10: 360-390 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Double-Under and Sit-Up are gymnastics movements (bodyweight coordination and core), Front Squat is weightlifting (barbell movement). 2 gymnastics out of 3 total movements = 67% G, 1 weightlifting = 33% W.