Annie - Intermediate Guide
Master the Annie HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Target: 8-12 minutes. Larger double-under sets with strategic breaks. Focus on maintaining efficiency as fatigue sets in.
Choose Your Skill Level
Intermediate Pacing Strategy
Round 1 (50): 25+25 or 20+15+15 for double-unders
Rounds 2-3: Larger sets as numbers decrease
Rounds 4-5: Aim for unbroken if possible
Intermediate Movement Tips
Double-unders: Maintain consistent rhythm, avoid speeding up when tired
Sit-ups: Larger sets (15-20 reps), focus on core engagement
Transitions: Quick but controlled between movements
Intermediate 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.
Full Rx or add challenge with weighted vest
GHD sit-ups for increased difficulty
Add time pressure goal
Intermediate Success Tips
Speed rope is essential for efficient double-unders
Plan break strategy for double-unders before starting
Maintain breathing pattern during sit-ups
Chalk hands if needed for rope grip
Ready to Take on Annie as a Intermediate Athlete?
Use these intermediate strategies to honor HERO WOD (Named Workout) with your best effort.