Today’s workout of the day (WOD) is a new benchmark workout for the Community Fitness Club known as “Annie.” As you know, benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. “Annie” contains double unders and sit-ups. You will perform 50 double unders and 50 sit-ups, then 40 double unders and 40 sit-ups, then 30 double unders and 30 sit-ups, then 20 double unders and 20 sit-ups, then 10 double unders and 10 sit-ups. If you do the WOD as written, you will perform 150 sit-ups total. This is too many sit-ups for many people. Please feel free to scale to a number that is right for you.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Annie
Rx:
50-40-30-20-10 repetitions for time:
Double unders
Abmat sit-ups
Beginners, please do not get overwhelmed by the large numbers in this WOD. You can scale to a number of repetitions that is appropriate for your current fitness level. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
50-40-30-20-10 repetitions:
Single unders or lateral hops over a PVC pipe
25-20-15-10-5 repetitions:
Anchored sit-ups
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
100-80-60-40-20 repetitions:
Single unders
50-40-30-20-10 repetitions:
Abmat sit-ups
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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