Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with one skill element (toes to bar). The 50 double unders will elevate heart rate, 30 push-ups create upper body fatigue, and 10 toes to bar challenge grip/core under fatigue. However, the rep scheme allows natural breaks between movements, and most average CrossFitters can complete all movements as prescribed. Total time around 12-15 minutes with manageable fatigue accumulation.

Benchmark Times for 3 Rds (DU, Push Ups, T2B)

• 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 push-ups and toes to bar will heavily tax upper body muscular endurance, especially with grip fatigue accumulation.
• Endurance (7/10): Three rounds of continuous movement with double unders creating significant cardiovascular demand and elevated heart rate throughout the workout.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while double unders demand ankle mobility and coordination.
• Speed (6/10): Fast rope turnover in double unders and efficient transitions between movements are crucial for maintaining workout intensity.
• Power (4/10): Double unders require explosive calf contractions and coordination, though other movements are more strength-endurance focused.
• Strength (3/10): Primarily bodyweight movements testing relative strength endurance rather than maximal force production capabilities.

Movements

• Push-Up
• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout is very similar to Annie (50-40-30-20-10 double-under + sit-up), which serves as my primary anchor. The key differences are: (1) This has 3 equal rounds of 50 DU vs Annie's descending ladder totaling 150 DU, (2) Push-ups replace sit-ups (similar difficulty), and (3) Addition of 10 toes-to-bar per round. Movement breakdown: Round 1 (fresh): 50 DU at 0.5 sec/rep = 25 sec, 30 push-ups at 1.25 sec/rep = 37.5 sec, 10 T2B at 2 sec/rep = 20 sec, transitions = 6 sec. Total: 88.5 sec. Round 2 (1.15x fatigue): DU = 29 sec, push-ups = 43 sec, T2B = 23 sec, transitions = 7 sec. Total: 102 sec. Round 3 (1.3x fatigue): DU = 33 sec, push-ups = 49 sec, T2B = 26 sec, transitions = 8 sec. Total: 116 sec. Grand total: 306.5 sec for elite level. Annie's L10 anchor is 300-360 sec, and this workout adds 30 T2B (60 sec fresh) but maintains similar total volume, so 300 sec L10 is appropriate. The toes-to-bar addition increases difficulty slightly, justifying the upper end of Annie's range. Scaling through levels with 15-20% spreads typical for medium-duration workouts. Final targets - L10: 300 sec, L5: 540 sec, L1: 960 sec.

Modality Profile

All three movements (Double-Under, Push-Up, Toes-to-Bar) are bodyweight gymnastics movements requiring coordination, strength, and skill without external load.