50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Complete 5 shoulder presses at 80% of your 1-rep max after each round.
Post time and shoulder press load to comments.
Stimulus and Strategy:
Today, we take on a twist of the benchmark workout Annie. You'll complete the same rep scheme as the classic workout, but with heavy shoulder presses after each round. Aim to finish each set of double-unders in 45 seconds or less. It's OK to break up the sit-ups, but keep moving. Shoot for about 80% of your heaviest shoulder press for 5 reps between rounds — heavy, but manageable enough to maintain proper technique even as you fatigue.
Intermediate option:
For time:
25 double-unders or attempts
50 sit-ups
20 double-unders or attempts
40 sit-ups
15 double-unders or attempts
30 sit-ups
10 double-unders or attempts
20 sit-ups
5 double-unders or attempts
10 sit-ups
Complete 5 shoulder presses at 80% of your 1-rep max after each round.
Beginner option:
For time:
50 single-unders
15 sit-ups
40 single-unders
12 sit-ups
30 single-unders
9 sit-ups
20 single-unders
6 sit-ups
10 single-unders
3 sit-ups
Complete 5 shoulder presses at a moderate load after each round.
Resources:
The Double-Under
The AbMat Sit-Up
The Single-Under
Find a gym near you:
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Comments on 260718
132 Comments
Single unders (doubled reps)
95# shoulder press
75#
M/42/185
115lb
17:40
25kg (max 30kg strict press)
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Complete 5 shoulder presses at 80% of your 1-rep max after each round.
M/40/6’/178#
14:40 Rx with 130-lb. shoulder presses.
(5/4+1/4+1/3+2/3+2)
*Worked up to 165-lb. 1RM before workout.
Deo gratias
13:40
double single unders
125lb press
Matt
Rx
32:03
*subbed bench press
(3/2-3/2-3/2-2/1/2-3/1*fail*1)
11:30 RX @145lb
11:03 Rx (50kg press)
BB 35kg & DU:s
50-40-30-20-10 Jump Double-Taps, sit-ups, 5 deficit, weighted 20# push-ups in between sets..
8:10
scaled to 67% = 115#
Anchored a mat sit ups
95lb barbell
14.38
56M
10:28 Rx
75#
Single unders
50-40-30-20-10
Sit ups
40lb dumbbells
Time: 13 minutes
47,5kg
65#
39 / M / 5'9" / 144lbs
Single-unders x100-80-60-40-20
AbTowel sit-ups
40lb dumbbells
18:18
Still can't do DUs without hurting my foot...
15:27
95 then 115 across
11:04, 95lbs
Video here: https://www.youtube.com/watch?v=UUgqsCBFgd0
Rx with 145 lbs
Shoulder press was strict
14:58
21'39 rx with 64kg ubk
du one by one because of knee injury
122.5 lbs from the floor
singles on final three reps
13m24s
@10kg French barbell
50 Kg 7:44
06:17
@15kg barbell
10:22
100# Shoulder Press
then 5 minute Rest into
21-15-9
Calorie Row
Thrusters @95#
Finish time for both w/rest-25:59
#110
single dbls
75lb
M56
14 minutes
110 lbs
Rx @ 115#, GHD sit ups to parallel … 11:06
09:37
Ceiling too low for double unders
Doubled reps for single unders
Shoulder press 35 lb dumbbells
M/57/68”/145#
10:18
For time
Bar facing burpees 10-8-6-4-2
Ab mat sit ups. 50-40-30-20-10
5 strict presses between rounds @ 80% - 80# on 1RM of 100#
Round times
R1 | 02:43 |
R2 | 02:36 | -7 s
R3 | 02:23 | -13 s
R4 | 01:25 | -58 s
R5 | 01:11 | -14 s
R3 forgot to hit the round timer after presses so r3 includes the 4 burpees. I didn’t get that much faster.
On vacation, limited equipment access. Used 50 lb DBs for shoulder presses and did 10 reps after each round to make up for the lighter load.
10:12.
dubs only had one trip. Sit-ups slow and steady.
Excellent vaca work!
176cm
121kg
Scaled, 40kg barbell
7:52
42yo/F 4’11” 130lb
RX , 60# barbell
9:49
Beginner
09:40 - 95lb RX
09:40 RX
Intermedio.
75# shoulder press
14:38
Rx double-unders and sit-ups, with 5 elevated pike push-ups after each round.
Sit-ups were the bottleneck.
Tiempo total: 13:51
Promedio por ronda: 2:46
Intermediate. 18:38.97. Abs hurt as I’m fat.
M 55/210/6’
10:02.
#95 barbell.
50,40,30,20,10 single under & abs + 5 @ #95
All unbroken except last set of push press 3-2
13:35 @ 125#
Rx 11:43 at 135lbs.
*DU and Sit-ups unbroken.
*3/2 on all Shoulder Presses.
Awesome as always!
RX 13:35
155lbs shoulder press from the floor unbroken
Still no jumping-subbed KBS (mix of American & Russian) 35# KB GHD style sit ups to parallel on phys. ball Rx reps: 13:14 shoulder press x 5 per @ 55# BB So many impressive times & weights y'all 💪
Very well done per usual!
115# Press
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Complete 5 shoulder presses at 80% of your 1-rep max after each round 95lb
tiempos de ronda
R1 | 02:56 |
R2 | 02:42 | -14 s
R3 | 02:40 | -2 s
R4 | 01:44 | -56 s
R5 | 01:11 | -33 s
Ø 02:14
Tiempo restante: 00:01 =11:14
Time: 8.56
Scaled to
100/80/60/40/20 SU's
50/40/30/20/10 abmat
5- 95# SP after each set
14:23
m/56/180
Not sure what my 80% is right now.
Did this after boxing class--nice sweat fest today:)
Solid, Mike!
Solid, Mike!
Standing with Favo today
Her tribute to BG Sr. from 260717
"87 Hard Things"
For time
87 WBS (20#)
87 Alternating DB snatch (35#)
87 Pushups
10 Squats bear hugging a short heavy bag strapped with a 25# DB (about 87#)
18:23
Added 87 DUs and 87 AbMat sit-ups after - forgot to time it. Had to do an equal number of sit-ups each time I tripped up on the DUs. Did the tribute as a chipper.
Rest easy Mamma Favo. Peace to you, Favo, and your family.
Lincoln, there are simply no words to express how much this meant to me! Thank you SO much; as a long time heavy lifter until about a year ago, she would have loved this!
You are most welcome, Favo. The way you have written about her tells that she was a classy lady who understood the value of hard work. She deserves the remembrance and you deserve the support.
Great work and a perfect example of what community looks like. Thanks for sharing this.
24:52
40kg on barbell
Rx 16:23
#80
Intermediate - 12:42
Sit ups got me 🥵
1 bag of chips
1 pizza
1 coffee
1 half a bottle of Jacks
1 Big Mac, Quarter Pounder, Fries and a Coke
For time
Heavy day!
Rx’d: 13:11
1st and 3rd set of ShP unbroken.
Completed after 260717.
Hell yeah, brother!
M/37/185
M/25/115
12.11
5:10
35 BB
10:25 Rx 115#
M/37/195
Fantastic!
SU 100/80/60/40/20 subbed for DU
Ab mat sit ups 50/40/30/20/10
BB Strict Press 115lbs x5 x5 rounds
56 yo M
in a hotel room
subbed hand release push-ups for double-unders, air squats for sit-ups, and strict handstand push-ups for shoulder presses
21:13
15:50
Used to do 80~100 DUs unbroken, but I haven't jumped rope in 1.5 years since I hurt my shoulder. Today I did SUs first time, this structure:
75-60-45-35-15 SUs + 50-40-30-20-10 abmat situps + 5/rd strict shoulder presses @ 80lbs
11:42
SUs felt good: 1st rd I kept drifting backward, tripped 3x-4x, but other rds unbroken. I even mixed in a DU here and there.
Total time: 10:35
100, 80, 60, 40, 20 - Singles
50, 40, 30, 20, 10 - Sit-ups
95-lbs. Press
17:04
135 lbs
Double unders, 40 lbs strict press x 10 each round (would have gone heavier but didn’t have access to more weight today)
50/40/30/20/10 Sit ups
5 x 5 52.5kg strict shoulder press
12:45
First three rounds 45kg shoulder presses, last two rounds scaled to 40kg
Total time 14’14”
Did Single Unders, Sit ups, 95# Press. Pace to keep HR and fatigue under control, ignored suggested interval times, survived by completing within these intervals.
100, 50, 5 = 11:00
80, 40, 5 = 9:00
60, 30, 5 = 7:00
40, 20, 5 = 5:00
20, 10, 5 = 3:00
Total: 35:00
Beginner option:
For time: 11:47
75- lbs
135#
RX 16:25 100# Press.
17:17 rx, 65lb strict shoulder press
Hotel mod:
Same reps but with: penguin taps, sit ups on a rolled gym towel and strict HSPUs on DBs
11:23
Great job!
15 minute AMRAP:
-(3) 72’ shuttle runs
-5 push-ups
-10 ab mat sit-ups
-15 air squats
8 rds +28 reps
Intermediate option:
For time:
25 double-unders or attempts
50 sit-ups
20 double-unders or attempts
40 sit-ups
15 double-unders or attempts
30 sit-ups
10 double-unders or attempts
20 sit-ups
5 double-unders or attempts
10 sit-ups
Complete 5 shoulder presses at a moderate load after each round. (35lb dumbbells)
Single unders extra 10 each rd
AbMat situps
40# DBS (80tw)
rx/11:27 /shoulder press40kg
Well done!
12:45 RX 175 Press
RX, strict presses @ 105 lbs
13:27