Annie WOD — Double-Unders and Sit-Ups Tell You More Than You Think
Annie is 50-40-30-20-10 of double-unders and sit-ups for time. It looks accessible — no barbells, no pull-up bar. Two movements anyone can practice. The trap is the double-unders: at the 50-rep set, the penalty for tripping is brutal, and at the 40-rep set with fatigued shoulders and depleted coordination, it happens more often than you expect. Athletes who can do consistent unbroken double-under sets will see radically different Annie times than those who are still fighting for every rep.
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Coach-Written Guide
CrossFit Workout Plan — Stop Winging It and Start Progressing
Most CrossFit athletes do not follow a plan. They show up, do the WOD of the day, and call it training. For general fitness, that works fine. But if you have been doing CrossFit for more than a year and your lifts have stalled, your benchmark times have plateaued, or you feel like you are always tired without getting fitter — the problem is not your effort. It is the absence of a plan. This guide explains how to build a CrossFit workout plan that produces measurable results.
Read the full guide — 10 min readCommon Questions
What is the Annie WOD?
Annie is a CrossFit benchmark workout: 50-40-30-20-10 reps for time of double-unders and sit-ups. No equipment beyond a jump rope and a mat. It is one of the CrossFit "girls" and specifically tests double-under proficiency, coordination under fatigue, and core endurance. The descending rep scheme (starting at 50 and working down to 10) creates a natural intensity progression as the sets get shorter.
What is a good Annie time?
Beginner (with scaling): 12–20 minutes. Intermediate: 8–12 minutes. Advanced: 5–8 minutes. Elite: under 5 minutes. Sub-10 minutes at Rx (double-unders, not singles) is a meaningful standard for intermediate athletes. The world-class benchmark is under 4 minutes — which requires near-unbroken sets throughout.
How do I scale Annie if I cannot do double-unders?
The standard scale is 3:1 single-unders for double-unders (150-120-90-60-30 singles). This preserves the conditioning stimulus but removes the skill element. A more useful scale for athletes developing double-unders: attempt the double-unders but accept trip penalties — you will improve faster doing the actual skill than substituting singles, even if your Annie time suffers.
What is the most efficient strategy for Annie?
Save your double-unders for the larger sets and do not rush transitions. The 50 and 40 rep sets are where Annie times separate — athletes who go unbroken on the first two sets typically go unbroken on all five. Sit-ups are the recovery period; use them. Take a genuine breath at the bottom of each sit-up rather than rushing the tempo and accumulating oxygen debt.
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