Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable movements for the average CrossFitter. While 8 rounds creates fatigue accumulation, the rep scheme allows for brief breaks between movements. Double unders and wall balls are cardiovascular challenges but not overly technical. Toes to bar will be the limiting factor for grip and core, but 8 reps per round is reasonable. Total time around 12-15 minutes with natural pacing breaks makes this challenging but accessible.

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 of repetitive movements across 8 rounds will heavily tax grip strength, shoulder endurance, and core muscular stamina.
• Endurance (7/10): Eight rounds of continuous work with double unders, wall balls, and toes to bar creates significant cardiovascular demand and aerobic stress.
• Speed (7/10): Fast cycling between three different movement patterns with minimal rest demands quick transitions and sustained high pace throughout all rounds.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while wall balls demand good squat mobility and overhead range of motion.
• Power (6/10): Double unders are explosive and require coordination, while wall balls have a power component from the squat thrust to overhead throw.
• Strength (4/10): Wall balls require moderate leg and shoulder strength, while toes to bar demands core and grip strength, but not maximal loads.

Movements

• Wall Ball
• Toes-to-Bar
• Double-Under

Benchmark Notes

This workout consists of 8 rounds of 32 double-unders, 16 wall balls (20/14), and 8 toes-to-bar. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - 32 Double-Unders: 16 seconds (0.5 sec/rep in rhythm) - 16 Wall Balls: 32-48 seconds (2-3 sec/rep) - 8 Toes-to-Bar: 12-20 seconds (1.5-2.5 sec/rep) - Transitions: 3-6 seconds between movements Round-by-Round Breakdown: Rounds 1-2 (1.0x multiplier): 63-76 sec/round Rounds 3-4 (1.15x multiplier): 72-87 sec/round Rounds 5-6 (1.25x multiplier): 79-95 sec/round Rounds 7-8 (1.4x multiplier): 88-106 sec/round Fatigue Considerations: - Double-unders maintain rhythm but trip frequency increases - Wall balls become more broken in later rounds (sets of 8-10 vs 16) - Toes-to-bar grip fatigue forces smaller sets (3-5 vs 8) - Shoulder fatigue from wall balls affects T2B performance Anchor Comparison: This workout is most similar to Annie (50-40-30-20-10 double-under + sit-up) but with significantly more volume and complexity. Annie benchmarks: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Our workout has 256 double-unders vs Annie's 150, plus demanding wall balls and T2B creating much more fatigue. The 8-round format with grip-intensive movements justifies times 50-75% longer than Annie. Final Benchmarks: L10 (Elite): 300 seconds (5:00) - Unbroken DUs, wall balls in 2 sets, T2B in 2 sets L5 (Average): 540 seconds (9:00) - Some DU trips, wall balls broken into 3-4 sets, T2B singles in later rounds L1 (Beginner): 960 seconds (16:00) - Frequent DU trips, wall balls heavily broken, T2B very challenging

Modality Profile

Double-Under and Toes-to-Bar are gymnastics movements (bodyweight coordination and bodyweight strength), while Wall Ball is a weightlifting movement (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.