Benchmark training
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 prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
Bodyweight
Women · Rx
Bodyweight
Time cap
12:00 (elite athletes finish in 4-7 minutes)
Workout format
for time
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
If you don't have consistent double-unders, scale to single-unders. Focus on unbroken sit-ups and steady pacing.
PacingDouble-unders: Break into sets of 10-20 reps
MovementDouble-unders: Relaxed shoulders, wrists do the work
ScalingDouble-unders: 3x single-unders (150-120-90-60-30)
Coach noteIf you trip on double-unders, reset calmly—don't panic
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
You should be able to string together sets of 20-30 double-unders with minimal breaks. Sit-ups should be unbroken or near-unbroken.
PacingDouble-unders: 50 unbroken (or 25-25), 40 unbroken, 30-20-10 unbroken
MovementFast, rhythmic double-unders—find your cadence
ScalingNo scaling needed if you can do double-unders proficiently
Coach noteThe round of 50 will test your double-under endurance
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Annie should be fast and unbroken (or near-unbroken). Elite athletes finish in under 5 minutes, meaning big sets and zero wasted time.
PacingDouble-unders: All unbroken (50-40-30-20-10 straight)
MovementRelaxed, efficient double-unders—no wasted energy
ScalingNo scaling at this level—Rx only
Coach noteWarm up thoroughly—hit 50 unbroken double-unders
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
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
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.