Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads and basic movements. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. While 50 double-unders and 60 KB swings (53/35) create some cardiovascular demand, the weights are light enough for most athletes to maintain good form throughout. The structure allows for brief rest between elements, making it challenging but accessible to the average CrossFitter without requiring scaling.

Benchmark Times for 3 Rds (Run, DU, KBS)

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders and kettlebell swings will heavily tax muscular endurance, especially grip and posterior chain stamina.
• Endurance (7/10): Three rounds of 400m runs with high-rep movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (6/10): Kettlebell swings are explosive hip extension movements, double unders require coordinated power output for rope speed and jump height.
• Speed (6/10): Fast transitions between movements and maintaining high cycling rates on double unders and swings are crucial for good times.
• Strength (4/10): Moderate kettlebell load provides some strength demand, but primarily tests strength endurance rather than maximal force production.
• Flexibility (3/10): Running requires basic hip mobility, kettlebell swings demand hip hinge flexibility, double unders need minimal range of motion.

Movements

• Kettlebell Swing
• Run
• Double-Under

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 kettlebell swing 53/35, 12 pull-up) but with 50 double unders and 60 kettlebell swings instead of 21 swings and 12 pull-ups. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec depending on level. 50 double unders at 0.5 sec per rep = 25 sec base, but with potential breaks and missed attempts, ranges from 25-60 sec across levels. 60 kettlebell swings at 1.5-2 sec per rep = 90-120 sec base time. Round 1 (fresh): Run 75-120s, DU 25-45s, KBS 90-110s = 190-275s. Round 2 (1.1x fatigue): Run 83-132s, DU 28-50s, KBS 99-121s = 210-303s. Round 3 (1.2x fatigue): Run 90-144s, DU 30-54s, KBS 108-132s = 228-330s. Total time ranges: Elite (L10) ~420-460 sec, Average (L5) ~630-690 sec, Novice (L1) ~900-1080 sec. The increased volume (60 vs 21 KBS, 50 DU vs 12 pull-ups) adds approximately 60-90 seconds compared to Helen, but the movements are less technically demanding than pull-ups. Transitions between movements: 3-6 sec per transition, 3 transitions per round = 27-54 sec total. Final targets: L10: 420-480 sec, L5: 630-690 sec, L1: 900-1080 sec.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Double-Under (gymnastics bodyweight coordination), Kettlebell Swing (weightlifting external load). Equal distribution with slight weighting to W.