Scaled Annie
scale Annie
50 single-unders + 50 sit-ups
40+40
30+30
20+20
10+10
Hero WODFor Time20 min cap
Annie WOD: Double-Unders & Sit-Ups — Complete Guide
CrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Annie is 50-40-30-20-10 repetitions of double-unders and sit-ups — one of CrossFit's fastest benchmarks and a pure test of jump rope efficiency and midline endurance. The descending rep scheme creates a psychological advantage: each round is shorter than the last. But the double-under is a skill, and athletes who cannot link consistent sets will find the first round destroys their time budget before they reach the 40s. Learning to reset after a trip within two seconds — and not three, not five — is worth more than almost any physical improvement you can make for Annie.
Quick answer
Annie is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
Annie is a 50-40-30-20-10 rep scheme of double-unders and sit-ups. Accessible, fast, and painful. It is one of the most commonly scaled benchmarks because double-unders remain a skill barrier — but also one of the most satisfying to improve on as jump rope efficiency develops.
The WOD
For Time
20-min time cap
50-40-30-20-10
50-40-30-20-10
Good Scores for Annie
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
15–20 min (single-unders)
Intermediate
9–13 min
Advanced
6–9 min
Elite
Sub-6 min
Strategy & Coaching Tips for Annie
Set of 50 double-unders: trip early, reset fast
On the set of 50, two or three trips in the first 20 reps is normal — reset within 2 seconds and keep going. The mistake is stopping to shake out your wrists after a trip. The rope comes back. Start again immediately. Accumulated hesitation after trips costs more time than the actual misses.
Sit-up pace: do not max out the 50
The 50 sit-ups at the start feel easy. Going unbroken here depletes hip-flexor endurance you need for the 40 and 30. Consider 25-25 on the first set, then assess. Unbroken sets of 40, 30, 20, 10 become achievable when you don't blow up on 50.
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Annie-Inspired WOD
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50 double-unders (or 150 single-unders) + 50 sit-ups
40+40 (or 120+40)
Continue pattern
Scaling Options
RX
50-40-30-20-10: double-unders, sit-ups.
- ›50 double-unders + 50 sit-ups
- ›40 + 40
- ›30 + 30
- ›20 + 20
- ›10 + 10
At-Home
Jump rope required. Otherwise 3× single-unders.
- ›50 double-unders (or 150 single-unders) + 50 sit-ups
- ›40+40 (or 120+40)
- ›Continue pattern
No Equipment
Replace DUs with tuck jumps at 1:2 ratio.
- ›25 tuck jumps + 50 sit-ups
- ›20+40
- ›15+30
- ›10+20
- ›5+10
Beginner
50-40-30-20-10 single-unders and sit-ups. Focus on DU skill development separately.
- ›50 single-unders + 50 sit-ups
- ›40+40
- ›30+30
- ›20+20
- ›10+10
Equipment Needed (RX)
jump rope
Your Annie Scores
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Frequently Asked Questions — Annie
What is the Annie WOD?
50-40-30-20-10 of double-unders and sit-ups, for time. A CrossFit benchmark testing jump rope skill and midline endurance.
What if I can't do double-unders?
Scale with 3× single-unders (150-120-90-60-30) or tuck jumps at 1:2 ratio. Prioritize learning DUs as a separate skill — they unlock significant benchmark improvements.
What is a good Annie time?
Sub-6 min is elite, 6–9 min is advanced, 9–13 min is intermediate. With single-unders, sub-15 min is a solid beginner target.
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