Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with one light-moderate weighted exercise. The 200 total reps per round create steady fatigue accumulation, but the movements don't significantly interfere with each other. Wall balls at 20/14 lbs are manageable for most athletes, and while double-unders require skill, 40 reps allows for brief breaks. The 4-round structure provides natural rest periods between rounds, keeping this challenging but accessible for average CrossFitters.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume sit-ups and wall balls will heavily tax core and leg muscular endurance, especially in later rounds.
• Endurance (7/10): Four rounds of continuous work with high rep counts creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (6/10): Fast cycling through movements and minimal rest between exercises is key to maintaining intensity across four rounds.
• Power (5/10): Double unders and wall balls both require explosive hip extension and coordination, creating moderate power demands.
• Flexibility (4/10): Wall balls require good hip and shoulder mobility, sit-ups need spinal flexion, double unders need basic coordination.
• Strength (3/10): Wall balls provide moderate load demand, but primarily tests strength endurance rather than maximal force production.

Movements

• Wall Ball
• Sit-Up
• Double-Under

Benchmark Notes

This workout is very similar to Annie (50-40-30-20-10 double-under + sit-up) but with wall balls added and a different rep scheme. Using Annie as the primary anchor: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown per round: 50 sit-ups (50-75 sec), 40 double-unders (20-40 sec), 30 wall balls (60-90 sec). Fresh round estimate: 130-205 sec. With 4 rounds and progressive fatigue: Round 1: 130 sec, Round 2: 143 sec (1.1x), Round 3: 156 sec (1.2x), Round 4: 182 sec (1.4x). Total elite time: ~610 sec. However, this is significantly longer than Annie due to the wall balls and higher total volume (480 total reps vs 300 in Annie). The wall balls create substantial shoulder and leg fatigue that compounds across rounds. Adjusting upward from Annie anchor by ~20% to account for the additional movement and volume. Final targets: L10: 360-420 sec, L5: 540-600 sec, L1: 960-1080 sec.

Modality Profile

Sit-Up and Double-Under are gymnastics movements (bodyweight), Wall Ball is weightlifting (external load). Two gymnastics movements out of three total gives 67% gymnastics, one weightlifting movement gives 33% weightlifting.