Annie HERO WOD
Honoring HERO WOD (Named Workout)
A classic couplet testing double-under skill and core strength. Simple movements that become challenging under fatigue.
Choose Your Skill Level
The Workout
- 50-40-30-20-10 for time:
- Double-unders
- Sit-ups
Time Cap
20 minutes
Rx Standards
Men (Rx)
As prescribed
Women (Rx)
As prescribed
Equipment Needed
Recommended Gear
- Cross-training shoes (better for jumping than lifters)
- Speed rope (essential for double-under efficiency)
- Abmat (for consistent sit-up range of motion)
- Chalk (if needed for rope grip)
- Water bottle for post-workout hydration
Strategy Overview
Annie is about double-under efficiency and core endurance. Cross-training shoes are better than lifters for jumping. The key is managing double-under breaks and maintaining sit-up pace.
Honoring a Hero
Annie is one of the original CrossFit benchmark workouts, designed to test jump rope skill and core strength in a simple but challenging format. While not named after a specific fallen hero, it has become a standard test of basic CrossFit skills.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Equipment: Cross-training shoes are better than lifters for double-unders
Speed rope is essential for efficient double-under performance
Break double-unders before complete failure to maintain rhythm
Use abmat for consistent sit-up range of motion
Practice double-unders in warm-up to establish rhythm
Focus on relaxed shoulders and consistent wrist turn for double-unders