Annie workout
50-40-30-20-10 Double-Unders & Sit-ups
Annie is a descending ladder of double-unders and sit-ups. It needs no barbell and little space, but it is a sharp test of skipping skill: efficient double-unders make it fast, and tripping on the rope makes it long. The sit-ups give your calves a break while your core does the work.
The workout
50-40-30-20-10 reps for time of:
- Double-unders
- Sit-ups
Time cap: 15 min
Loads the timer ready to go: For Time with a 15:00 cap.
Scan to open on your phone
Needs the latest version of SnapWOD.
Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Annie at about 15 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Single-unders at two or three times the double-under count, or a set time of practice per round.
- Reduce the ladder to 30-25-20-15-10.
- Bent-knee sit-ups with the feet anchored if needed.
Strategy tips
- Stay relaxed on the rope: tension in the shoulders is what causes trips.
- Use the sit-ups to bring your breathing down before the next round of skipping.
- An abmat under your lower back makes the sit-ups smoother and more consistent.
Related workouts
Snap the board. Start the clock.
SnapWOD turns any workout on the whiteboard into a timer: EMOM, AMRAP, For Time, intervals and multi-part sessions. Free on iPhone and Android.