50-40-30-20-10 Reps For Time
Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.
Score is the time it takes to complete all 300 repetitions.
Good Times for “Annie” (source)
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes
Abs Workouts Scaling Options
This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.
If big, unbroken sets of Double-Unders aren’t available to you yet, sub them for Single-Unders. If big, unbroken sets of sit-ups aren’t available to you yet, reduce the volume.
When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 sit-ups, for example, by dropping the volume to 25 perfect, full range of motion reps. 50 Crunches or half Sit-Ups aren’t nearly as beneficial as the full range of motion full Sit-Up.
- Six Pack Abs: Ant Haynes