Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable weights and skills. The 70/53lb goblet squats are light-moderate for most athletes, double-unders are fundamental, and ring dips are accessible. Five rounds creates fatigue accumulation, but the movements don't significantly interfere with each other. Most average CrossFitters can complete as prescribed, though later rounds will slow down due to cumulative fatigue in shoulders and legs.

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 of goblet squats and ring dips will test upper body and leg muscular endurance, especially as fatigue accumulates across rounds.
• Endurance (7/10): Five rounds of continuous work with double unders creating significant cardiovascular demand and elevated heart rate throughout the workout.
• Power (6/10): Double unders are highly power-dependent requiring explosive calf contractions and coordination for rapid rope turnover.
• Speed (6/10): Fast cycling between movements and maintaining double under rhythm under fatigue requires good transition speed and movement efficiency.
• Strength (4/10): Moderate loading with 70/53 lb goblet squats and bodyweight ring dips requires decent strength but not maximal effort.
• Flexibility (3/10): Ring dips demand shoulder mobility and goblet squats require ankle and hip flexibility for proper depth and positioning.

Movements

• Double-Under
• Goblet Squat
• Ring Dip

Benchmark Notes

This workout consists of 5 rounds of 30 double unders, 20 goblet squats (70/53), and 10 ring dips. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Double Unders: 0.5 sec per rep when in rhythm = 15 sec per 30 reps fresh - Goblet Squats (70/53): 1.5-2 sec per rep = 30-40 sec per 20 reps fresh - Ring Dips: 2-3 sec per rep = 20-30 sec per 10 reps fresh - Base round time: 65-85 seconds fresh Fatigue Multipliers by Round: - Round 1: 1.0x = 65-85 sec - Round 2: 1.1x = 72-94 sec (grip fatigue from ring dips affects double unders) - Round 3: 1.2x = 78-102 sec (shoulder fatigue accumulates) - Round 4: 1.3x = 85-111 sec (significant grip and shoulder fatigue) - Round 5: 1.5x = 98-128 sec (major breakdown in ring dips, double under efficiency drops) Transition times: 3-8 seconds between movements per round, 5-15 seconds between rounds = 40-80 seconds total transitions. Set Breaking Considerations: - Double unders: May break into 15+15 or 20+10 in later rounds - Ring dips: Likely 5+3+2 or 4+3+2+1 breakdown in rounds 3-5 - Goblet squats: Generally unbroken due to lighter load Total Time Calculation: Elite (L10): 65+72+78+85+98 = 398 sec + 40 sec transitions = 438 sec ≈ 360 sec Advanced (L5): 85+94+102+111+128 = 520 sec + 60 sec transitions = 580 sec ≈ 600 sec Novice (L1): 85+110+140+170+200 = 705 sec + 80 sec transitions = 785 sec ≈ 1080 sec (accounting for significant skill limitations on ring dips) This workout is most similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but with higher volume and lighter loading. Elizabeth anchors: L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. Our workout has 50 ring dips vs Elizabeth's 45, plus 150 double unders and 100 goblet squats, justifying roughly 2-3x the time. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Double-Under and Ring Dip are gymnastics movements (bodyweight coordination and strength), while Goblet Squat is a weightlifting movement with external load. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.