Annie
50-40-30-20-10 Double-Unders & Sit-Ups
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The workout (Rx)
Cap 20:0050-40-30-20-10 reps for time of
- Double-unders
- Sit-ups
Scaling Annie
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time, alternating: Single-unders: 100-80-60-40-20 Sit-ups: 50-40-30-20-10
Beginner
30-25-20-15-10 reps for time of: Single-unders Sit-ups
Annie times by level
| Level | Typical time |
|---|---|
| Beginner | Over 14:00 |
| Intermediate | 10:00–14:00 |
| Advanced | 7:00–10:00 |
| Elite | Under 7:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
7 scoresEvery score from FitClash challenges linked to Annie.
About Annie
Annie is one of the "Girls" benchmark workouts. It's a descending ladder of double-unders and sit-ups with no barbell and no pull-up bar, just a jump rope and a mat.
Annie is as much a skill test as a fitness test. Athletes with consistent double-unders finish quickly, while every trip on the rope costs time.
Tips for Annie
- If your double-unders are inconsistent, break them into short sets before you trip rather than after.
- Use an ab mat for the sit-ups. Touch the floor behind you, then your feet, every rep.
- Move between the rope and the mat quickly. The sets are short, so slow transitions add up.
Annie questions
What is the Annie workout?
Annie is 50, 40, 30, 20 and 10 reps of double-unders and sit-ups, for time. You do 50 double-unders, then 50 sit-ups, then 40 of each, and so on down to 10.
What is a good Annie time?
Under 10 minutes is solid and under 7 minutes is advanced to elite. If double-unders are new to you, expect 14 minutes or more, or use single-unders.
How do I scale Annie?
Swap each double-under for two single-unders (100-80-60-40-20). For a beginner version, shorten the ladder to 30-25-20-15-10.
Who's fastest at Annie?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.