Annie Workout
50-40-30-20-10 Reps for Time
- Double-Unders
- Sit-ups
Benchmark Scores
- Beginner: 12-15 minutes
- Intermediate: 8-12 minutes
- Advanced: 6-8 minutes
- Elite: <5 minutes
Tips
- Stay calm on double-unders: If you trip, take a breath before restarting. Frustration leads to more missed reps.
- Relax your grip: Hold the rope loosely with your fingers, not a death grip. Forearm fatigue kills double-under efficiency.
- Sit-up rhythm: Find a steady pace you can maintain. Butterfly sit-ups are faster but require practice.
- AbMat positioning: If using an AbMat, position it in your lower back for full range of motion and spinal support.
- Scale wisely: If double-unders aren't consistent, do 3:1 single-unders or practice attempts with a time cap per round.