Workout Description

Why This Workout Is Medium

This workout combines two fundamental movements in a descending ladder format. Double-unders require coordination but aren't overly complex, while air squats are basic bodyweight. The 150 total reps of each creates moderate volume with natural rest breaks between rounds. Most average CrossFitters can complete this as prescribed, though double-under efficiency will determine pace. The movements don't significantly interfere with each other, allowing for steady progression through the rep scheme.

Benchmark Times for WOD

• 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 double unders and air squats will heavily tax muscular endurance in calves, shoulders, and legs throughout the workout.
• Endurance (7/10): The descending ladder format with 150 total reps of continuous movement creates significant cardiovascular demand and aerobic stress.
• Speed (7/10): Fast rope cycling and quick squat transitions are essential for maintaining intensity through the descending rep scheme.
• Power (6/10): Double unders are inherently explosive requiring rapid rope turnover and quick jumping, though air squats are less power-dependent.
• Flexibility (3/10): Double unders require ankle mobility and coordination while air squats demand basic hip and ankle flexibility.
• Strength (1/10): Purely bodyweight movements with no external load make this primarily an endurance test rather than strength.

Movements

• Double-Under
• Air Squat

Benchmark Notes

This workout is identical to the iconic benchmark 'Annie' (50-40-30-20-10 double-unders + sit-ups), except air squats replace 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 when in rhythm = 75 total reps = 37.5 sec fresh. Air squats at 1-1.5 sec/rep = 75 total reps = 75-112.5 sec fresh. Total fresh time: ~112.5-150 sec. Fatigue considerations: Round 1 (50 reps each): 1.0x multiplier. Round 2 (40 reps): 1.1x multiplier as grip fatigue from DUs affects transitions. Round 3 (30 reps): 1.2x multiplier. Round 4 (20 reps): 1.3x multiplier. Round 5 (10 reps): 1.4x multiplier but shorter sets. Transitions between DUs and air squats: 2-4 sec per transition (10 total transitions). Set breaking: DUs typically done unbroken until round 3-4, air squats may break in later rounds for intermediate athletes. Air squats are significantly easier than sit-ups (no spinal flexion fatigue, simpler movement), so this version should be 10-15% faster than Annie. Adjusting Annie anchors downward: L10: 300 sec becomes 270 sec, but accounting for some athletes struggling with high-volume DUs, keeping conservative at 300 sec. L5: 540 sec (middle of Annie's 480-600 range). L1: 960 sec (top of Annie's 780-960 range). Final targets - L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

Both Double-Under and Air Squat are bodyweight gymnastics movements requiring coordination and bodyweight control, resulting in 100% Gymnastics modality.