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.
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
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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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)
Your Annie Scores
Train for Annie
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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