Annie is 50-40-30-20-10 double-unders and sit-ups for time. Alternate the two movements at each rep count, finishing with 10 double-unders and 10 sit-ups. The full workout contains 150 reps of each movement, or 300 total reps.
Annie workout
50-40-30-20-10 reps for time: double-unders and sit-ups.
| Round | Double-unders | Sit-ups | Total reps completed |
|---|---|---|---|
| 1 | 50 | 50 | 100 |
| 2 | 40 | 40 | 180 |
| 3 | 30 | 30 | 240 |
| 4 | 20 | 20 | 280 |
| 5 | 10 | 10 | 300 |
What Annie should feel like
A simple conditioning benchmark driven by jump-rope efficiency, trunk endurance and transitions.
How to scale Annie
CrossFit’s Annie guide offers an intermediate version with 30-25-20-15-10 double-unders and sit-ups, and a beginner version with 35-25-15-10-5 single-unders and sit-ups. These total 100 and 90 reps per movement respectively. They reduce volume as well as changing rope difficulty; there is no universal single-under multiplier that makes every scaled score equivalent to Rx.
Choose the variation before starting. If repeated misses turn the rope sets into long skill practice, reduce the reps or use single-unders. Keep double-under practice separate from the timed benchmark when needed.
No rope or space to skip? Our no-equipment and minimal-equipment CrossFit workouts at home offer other short conditioning sessions.
Related guide: choose a rope by skill and floor surface.
Annie pacing strategy
Stay relaxed on the rope and transition immediately. Do not let early misses turn into long resets.
How to score Annie
Stop the clock after the final sit-up. Record elapsed time, the exact rep scheme, rope variation and sit-up setup. “9:20, 35-25-15-10-5 single-unders and sit-ups” clearly identifies a beginner variation. Compare repeat attempts using the same standards.
How long should Annie take?
CrossFit suggests choosing a version you can finish in 10–12 minutes. This is a scaling target, not a guaranteed finish time or a measured percentile. Rope consistency and quick transitions usually make the result more repeatable than starting with an unsustainable sprint.
Movement standards and substitutions
Scale before the clock starts. If a movement is inappropriate for your current skill, mobility or injury status, choose a variation that preserves the intended training effect.
Use a repeatable sit-up standard and miss rule
For the butterfly sit-up version shown, start each rep with the shoulder blades on the floor, sit up and reach past the feet, then return under control. Keep the same start/end points and foot position on repeat tests. The pictured lumbar pad is a setup choice, not compulsory equipment for every sit-up variation. Review CrossFit’s AbMat sit-up demonstration and record a floor-only or different-range version as a modification.
Miss management: after repeated rope misses, pause long enough to reset the cable and stance. If attempts keep replacing completed reps, use the chosen single-under/reduced-rep version and log the change. Do not restart the whole round or invent completed double-unders. Review rope length, floor compatibility and clearance before buying; equipment does not guarantee a faster score.
Record the elapsed split after each rope/sit-up pair, plus misses. For example, the 50-rep pair is one split; do not record each movement as a complete round. Replace the CSV’s Rx rep counts with the exact reduced scheme when scaling.
Download the annie log (CSV). Open it in your spreadsheet app or print it; keep the exact version and standards with each result.
Choose another workout
Open the workout generator and choose your time, equipment and goal. It creates a separate session; this link does not automatically reproduce the benchmark or establish an equivalent training dose.
Open workout generator settings
Related workouts
Cindy and Angie are useful next benchmarks. You can also browse the WOD Finder.
Training information only. Scale loading, volume and movement selection to your current ability.