Annie workout: how to scale the double unders
Short and fast: the doubles come in bursts, and the sit-ups set the pace in between.
50-40-30-20-10 reps for time of:
Double unders
Sit-ups
A benchmark workout. Source: CrossFit. 150 double unders in all. As written once 25 in a row are yours.
How to scale Annie's double unders, by level
One row per best unbroken set. Top line: keeping moving. Second line, when it differs: practising doubles. Only the double unders are scaled here; the rest is as written, or as your coach says.
| Best unbroken | 50 DU | 40 DU | 30 DU | 20 DU | 10 DU |
|---|---|---|---|---|---|
| Can't do one yet | 100 singles (2:1) Practise: 50 penguin taps | 80 singles (2:1) Practise: 40 penguin taps | 60 singles (2:1) Practise: 30 penguin taps | 40 singles (2:1) Practise: 20 penguin taps | 20 singles (2:1) Practise: 10 penguin taps |
| 1+ | 100 singles (2:1) Practise: Doubles for 1:30, then singles at 2:1 | 80 singles (2:1) Practise: Doubles for 1:15, then singles at 2:1 | 60 singles (2:1) Practise: Doubles for 1:00, then singles at 2:1 | 40 singles (2:1) Practise: Doubles for 0:30, then singles at 2:1 | 20 singles (2:1) Practise: Doubles for 0:15, then singles at 2:1 |
| 5+ | Doubles for 1:00, then singles at 2:1 Practise: 20 double unders | Doubles for 1:00, then singles at 2:1 Practise: 20 double unders | Doubles for 1:00, then singles at 2:1 Practise: 20 double unders | 20 double unders, as written | 10 double unders, as written |
| 10+ | Doubles for 1:00, then singles at 2:1 Practise: 40 double unders | 40 double unders, as written | 30 double unders, as written | 20 double unders, as written | 10 double unders, as written |
| 25+ | 50 double unders, as written | 40 double unders, as written | 30 double unders, as written | 20 double unders, as written | 10 double unders, as written |
| 50+ | 50 double unders, as written | 40 double unders, as written | 30 double unders, as written | 20 double unders, as written | 10 double unders, as written |
Singles are 2:1 — your box uses 3:1? Three singles per double, the rest stands. These are common box rules of thumb, not measured on athletes.
Your rounds
Not sure what your best is? Film 10–30 seconds and dulike counts it, puts you in a band, and hands you the drill that gets you to the next one.
More: Penguin Pop · Minute Ten · Quarter Century · The Hundred