Annie Benchmark WOD
50-40-30-20-10 reps for time of double-unders and sit-ups. Simple, brutal, and a true test of jump rope skill and core endurance.
The Workout
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Rx Standards:
Men: Bodyweight
Women: Bodyweight
Time Cap:
12:00 (elite athletes finish in 4-7 minutes)
Equipment Needed
- Jump rope
- Abmat (optional)
Time Standards
History of Annie
Annie is a classic CrossFit Girl WOD that tests jump rope skill and core endurance. The descending rep scheme (50-40-30-20-10) is psychologically rewarding—each round gets shorter. However, fatigue accumulates, and double-unders get harder as grip and calf endurance fail. Annie is loved for its simplicity and hated for its difficulty.
Complete Strategy Guide
Annie is all about double-under efficiency and core stamina. The rep scheme (50-40-30-20-10) totals 150 reps per movement. Breaking strategically and managing trips on double-unders is critical. This is a high-skill, high-volume workout.
Beginner Strategy
If you don't have consistent double-unders, scale to single-unders. Focus on unbroken sit-ups and steady pacing.
Pacing
- • Double-unders: Break into sets of 10-20 reps
- • Sit-ups: Unbroken if possible (they're your rest)
- • Rest 10-15 seconds between double-under sets
- • Don't rush—consistency beats speed
Movement Tips
- • Double-unders: Relaxed shoulders, wrists do the work
- • Jump at consistent height—don't change rhythm
- • Sit-ups: Full range of motion (shoulders to ground, touch toes)
- • Use abmat for sit-ups if available
Scaling Options
- • Double-unders: 3x single-unders (150-120-90-60-30)
- • Or practice double-unders with frequent breaks
- • Sit-ups: Anchored sit-ups or crunches if needed
- • Reps: 40-30-20-10 instead of 50-40-30-20-10
Pro Tips
- • If you trip on double-unders, reset calmly—don't panic
- • Breathe rhythmically during sit-ups
- • Warm up double-unders thoroughly to dial in rhythm
- • Film yourself to check sit-up depth
- • This should feel aerobic, not anaerobic
Intermediate Strategy
You should be able to string together sets of 20-30 double-unders with minimal breaks. Sit-ups should be unbroken or near-unbroken.
Pacing
- • Double-unders: 50 unbroken (or 25-25), 40 unbroken, 30-20-10 unbroken
- • Sit-ups: All unbroken
- • Rest no more than 5-10 seconds if you trip on double-unders
- • Move quickly between movements
Movement Tips
- • Fast, rhythmic double-unders—find your cadence
- • Sit-ups at high speed—butterfly or traditional
- • Breathe during sit-ups to recover
- • Minimize transition time
Scaling Options
- • No scaling needed if you can do double-unders proficiently
- • Use Rx if you can hit 30+ double-unders unbroken when fresh
Pro Tips
- • The round of 50 will test your double-under endurance
- • If you trip, get back on the rope within 3 seconds
- • Sit-ups should feel like rest compared to double-unders
- • Your calves and forearms will burn from the rope volume
- • Track your splits to identify weak rounds
Advanced Strategy
Annie should be fast and unbroken (or near-unbroken). Elite athletes finish in under 5 minutes, meaning big sets and zero wasted time.
Pacing
- • Double-unders: All unbroken (50-40-30-20-10 straight)
- • Sit-ups: All unbroken
- • Move immediately between movements (2-3 seconds max)
- • Push the pace—this is a sprint
Movement Tips
- • Relaxed, efficient double-unders—no wasted energy
- • Fast sit-ups with good rhythm
- • Seamless transitions—drop rope, hit ground
- • Controlled breathing throughout
Scaling Options
- • No scaling at this level—Rx only
Pro Tips
- • Warm up thoroughly—hit 50 unbroken double-unders
- • The first round should feel controlled but fast
- • If you trip once, reset immediately and keep moving
- • Sit-ups are recovery—don't slow down
- • Your forearms and calves will burn—embrace it
- • Sub-5:00 is advanced, sub-4:00 is elite
- • Retest quarterly
General Tips for Annie
Annie is a double-under skill test under fatigue
If you can't do 30+ double-unders unbroken, scale to singles
Your calves will cramp—stretch and warm up thoroughly
Forearm pump from the rope is real—expect it
Sit-ups should be unbroken—they're your rest
Practice double-under endurance: sets of 50-100 unbroken
Video your sit-ups to ensure full range of motion
This is a mental test—fight the urge to break sets early
Recommended Gear
Get More WOD Strategies in Your Inbox
Join thousands of CrossFitters getting weekly strategies, scaling guides, and tips for crushing Hero WODs, Girl WODs, and more.
Join Our Free Newsletter