For Time: 50-40-30-20-10, Double Unders, Sit Ups
Primary movement: Double Unders/Situps
Annie is a classic CrossFit couplet: 50-40-30-20-10 reps of double-unders and sit-ups, for time. It looks simple - just a jump rope and an ab mat - but it rewards double-under efficiency more than almost any benchmark. Athletes with smooth, relaxed double-unders finish in the 5-7 minute range, while every trip on the rope adds seconds and spikes the heart rate. Annie is a favorite test of coordination under fatigue.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 12:00+ | 13:00+ |
| intermediate | 9:00 | 9:30 |
| advanced | 7:00 | 7:30 |
| elite | sub 5:30 | sub 6:00 |
Where does your Annie land?
Log it once and the app places you on this table automatically, then tracks the trend.
Stay relaxed in the shoulders during double-unders - tension is what causes trips. Try to go unbroken on the rope and use the sit-ups as active recovery, keeping a steady rhythm rather than sprinting them. Don't rush the transition to the rope: take one breath, then start. If you trip, reset calmly; frustration costs more reps than the trip itself.
Scaled: 50-40-30-20-10 single-unders (double the reps if you want similar work) and sit-ups. If you're learning double-unders, do 30-24-18-12-6 double-unders with the same sit-up scheme - Annie is one of the best workouts to practice them under fatigue.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.