The Annie Workout
Rx’d
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Intermediate
Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double-unders so you can mow down the rope work, and reduce the sit-up reps so each round is challenging but manageable.
Beginner
35-25-15-10-5 reps for time of:
Single-unders
Sit-ups
What Is the Annie Workout?
Annie was first programmed on CrossFit.com on Sept. 7, 2005, and is considered to be a classic benchmark test. It is a workout that looks simple on paper but packs a potent dose in a short timeframe as the workout design promotes intensity and a fast pace. Named after CrossFit pioneer Annie Sakamoto, this benchmark workout features a descending rep scheme of double-unders and sit-ups: 50 double-unders, 50 sit-ups, 40 double-unders, 40 sit-ups, 30 double-unders, 30 sit-ups, 20 double-unders, 20 sit-ups, and finally 10 double-unders and 10 sit-ups.
The highest level athletes will finish this workout in under 6 minutes, while performing a variation of this workout that allows for completion in 10-12 minutes is a great goal for all levels of athletes.
This workout primarily challenges cardio-respiratory endurance and stamina, as well as neurological components of fitness, specifically with the double-under.
About the Annie Workout
Annie is a task-priority workout. The amount of work the athlete completes is fixed, and athletes complete the workout as quickly as possible — for time — while maintaining sound movement mechanics and full ranges of motion.
With this type of workout, it’s important to note the time required for completion. When repeating this workout, the goal is to perform the workout faster or in a similar timeframe but with more challenging scales.
This workout can be scaled to meet the current capacity of any athlete.
FAQs
Annie is a simple and short workout, but is notorious for challenging athletes’ capacity due to the intensity it promotes. The creative art of this workout lies in the combination of movement functions and the challenging yet achievable rep ranges. Start the workout at a pace slightly below your threshold while still allowing for a quick transition between the double-unders and sit-ups. While the double-under sets are sprints, the sit-ups limit the pace an athlete can achieve. Perform the situps at a smooth, steady pace.
Performing these movements with as few breaks as possible to keep the intensity high is the goal.
This workout is easily scaled by reducing the total volume and/or substituting single-unders for double-unders.
The best strategy for this workout depends on an individual’s capacity. High-level athletes can attempt this workout at a very fast pace that challenges their threshold from the start. Elite times are only achieved by unbroken sets on both the double-unders and sit-ups, and fast transitions between the two. Most athletes will inevitably break up the double-unders due to fatigue or tripping up on the rope. The goal is to get through them as quickly as possible. The cycle rate of the sit-ups is much slower than the double-unders, so these can often be done unbroken while still providing an opportunity for the athlete to catch their breath.
For scaling options, athletes can do single-unders instead of double-unders and reduce the total reps for both the jumps and sit-ups. The following intermediate and beginner workouts are recommendations. Do not hesitate to deviate from these options to customize the workout to replicate the intended stimulus.
Intermediate Variation
30-25-20-15-10 reps for time of:
Double-Unders
Ab Mat Sit-Ups
Beginner Variation
35-25-15-10-5 reps for time of:
Single-unders
Sit-ups
To prepare for Annie, perform a general, full-body warm-up that hits all the joints. Air squats, push-ups, pull-ups, and sit-ups are all good choices. Progress to single-unders for a couple of sets of 50 jumps to prepare the feet, calves, and shoulders for the double-unders. Complete the warm-up by practicing double-unders and sit-ups to find the proper, smooth cadence for both movements.
Annie is intended to be a sprint. The average time for this workout is between 8 and 10 minutes. To preserve the stimulus, it should not exceed 12 minutes. Those with a high physical and psychological capacity can complete the workout in under 6 minutes.
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Rx’d: 7-8 minutes
– Elite: < 6 minutes
How to Train for Annie
Double-unders, double-unders, and more double-unders. The more proficient and efficient an athlete is at double-unders, the better they will do in this workout. Unbroken reps of double-unders go a long way to delivering a fast time and great stimulus.