The GirlsFor time · Time cap 15 min
Annie
Annie is 150 double-unders and 150 sit-ups in a descending 50-40-30-20-10 scheme. No barbell, no pull-up bar, just a jump rope and your midline, which makes it a great benchmark for skill and rhythm.
The workout
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Movement standards
- Double-under: the rope passes under the feet twice in one jump. A missed rep does not count.
- Sit-up: shoulders touch the floor at the bottom, hands touch the feet or the floor past the hips at the top. An AbMat is allowed.
- Reps go 50 double-unders, 50 sit-ups, then 40/40, 30/30, 20/20, 10/10.
Scaling
- Double-unders to single-unders at double the reps (100-80-60-40-20).
- Attempting double-unders for a set time per round, then moving on.
- Keep the sit-ups as prescribed; they rarely need scaling.
What is a good Annie time?
| Level | Result |
|---|---|
| Beginner | 12 to 15+ min (scaled or Rx) |
| Intermediate | 8 to 12 min Rx |
| Advanced | 6 to 8 min Rx |
| Elite | under 5:30 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Stay relaxed in the shoulders and jump only as high as you need; tension wrecks double-unders.
- Move fast on the sit-ups but keep breathing; they are where you recover.
- Set the rope down neatly so you lose no time picking it up.
Frequently asked questions
Log your Annie time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.