The workout
| Reps | Movement |
|---|---|
| 50-40-30-20-10 | Double Under |
| 50-40-30-20-10 | Sit-up |
How Annie works
Annie uses a 50-40-30-20-10 rep scheme: you do 50 reps of each movement, then 40, then 30, then 20, then 10. The clock stops after the last rep. Your score is your time.
Annie is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Annie time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 7:00 | up to 7:40 |
| Advanced | up to 9:00 | up to 9:55 |
| Intermediate | up to 12:00 | up to 13:10 |
| Beginner | up to 15:00 | up to 16:30 |
| Novice | over 15:00 | over 16:30 |
Tips for Annie
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Annie
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time
- Sit-up: Crunch; Sit-up with feet anchored