Annie - Advanced Guide
Master the Annie HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Target: Sub-8 minutes. Large sets or unbroken movements. Focus on maintaining double-under efficiency and fast sit-up pace.
Choose Your Skill Level
Advanced Pacing Strategy
Aim for unbroken double-unders when possible
Fast sit-up tempo while maintaining range of motion
Minimal transition time between movements
Advanced Movement Tips
Double-unders: Unbroken sets, consistent rhythm throughout
Sit-ups: Fast tempo with explosive concentric phase
Focus on efficiency and minimal rest
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Add weight vest or increase complexity
GHD sit-ups for increased challenge
Sub-6 minute goal for elite athletes
Advanced Success Tips
Perfect double-under technique is crucial for speed
Use competition mindset - every second counts
Maintain form even at high intensity
Practice transitions in warm-up
Ready to Take on Annie as a Advanced Athlete?
Use these advanced strategies to honor HERO WOD (Named Workout) with your best effort.