Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with built-in recovery periods. The 400m runs provide natural breaks between skill/strength demands, preventing excessive fatigue accumulation. Double unders require coordination but 50 reps is manageable for average athletes. Sit-ups are basic and won't significantly limit performance. The three-round structure creates moderate volume without being overwhelming. Most CrossFitters can complete as prescribed with appropriate pacing.

Benchmark Times for 3 Rds (DU, Run, Sit Ups)

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three rounds of continuous cardio work with double unders and 400m runs creates significant cardiovascular demand with minimal rest.
• Stamina (6/10): Moderate volume of double unders and sit-ups across three rounds will challenge muscular endurance, especially in shoulders and core.
• Speed (6/10): Fast cycling through movements and maintaining pace across three rounds is crucial for good performance times.
• Power (4/10): Double unders are explosive and require coordination and timing, though not maximal power output like Olympic lifts.
• Flexibility (3/10): Double unders require shoulder mobility and coordination, while sit-ups demand hip flexor and spinal flexibility.
• Strength (1/10): Purely bodyweight movements with no external load make this primarily an endurance test rather than strength.

Movements

• Sit-Up
• Run
• Double-Under

Benchmark Notes

This workout is very similar to the iconic benchmark 'Annie' (50-40-30-20-10 double-under + sit-up), which provides a strong anchor point. Annie has L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Our workout has 3 rounds of 50 double-unders + 30 sit-ups, plus 400m runs. Movement breakdown: Round 1 (fresh): 50 double-unders at 0.5 sec/rep = 25 sec, 400m run = 75-90 sec for average athlete, 30 sit-ups at 1 sec/rep = 30 sec, transitions = 6 sec. Total Round 1: ~136 sec. Round 2 (1.1x fatigue): Double-unders = 28 sec, run = 83-99 sec, sit-ups = 33 sec, transitions = 6 sec. Total Round 2: ~150 sec. Round 3 (1.2x fatigue): Double-unders = 30 sec, run = 90-108 sec, sit-ups = 36 sec, transitions = 6 sec. Total Round 3: ~162 sec. Total estimated time: 448 sec for median athlete. However, the addition of 1200m total running (3x400m) significantly increases the cardiovascular demand compared to Annie. The running component adds substantial time and creates leg fatigue that impacts the sit-ups in later rounds. Scaling from Annie's anchor: Annie L5 is 480-600 sec for 150 total reps (double-unders + sit-ups). Our workout has 240 total reps plus 1200m running. The running adds approximately 4-5 minutes to the workout, making it substantially longer than Annie. Adjusting Annie's benchmarks upward by 25-30% to account for the additional running volume and movement interference. Final targets: L10: 360 sec, L5: 600 sec, L1: 960 sec.

Modality Profile

Double-Under and Sit-Up are gymnastics movements (bodyweight coordination and core), Run is monostructural cardio. With 2 gymnastics and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.