Annie - Beginner Guide
Master the Annie HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Target: 12-18 minutes. Focus on double-under skill development and breaking movements before failure. Scale appropriately to maintain movement quality.
Choose Your Skill Level
Beginner Pacing Strategy
Double-unders: Break into manageable sets, focus on consistency over speed
Sit-ups: Break into sets of 10-15 to maintain quality
Take adequate rest between movements to avoid frustration
Beginner Movement Tips
Double-unders: Focus on timing and rhythm, avoid rushing
Break large sets: 50s (25+25), 40s (20+20), etc.
Sit-ups: Full range of motion, shoulders to ground, maintain steady pace
Beginner 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.
Single-unders at 2:1 ratio (100-80-60-40-20)
Reduce sit-up range of motion if needed
Use abmat for consistent range of motion
Focus on movement quality over speed
Beginner Success Tips
Practice double-unders in warm-up to find rhythm
Keep jump rope form consistent even when tired
Use abmat for sit-ups to maintain range of motion
Break movements before hitting complete failure
Ready to Take on Annie as a Beginner Athlete?
Use these beginner strategies to honor HERO WOD (Named Workout) with your best effort.