If you’re looking for a high-intensity workout that will challenge you physically and mentally, look no further than the Annie WOD. Named after a CrossFit athlete, this workout is one of the most popular and challenging workouts in the CrossFit community. It combines double unders and sit-ups to create a workout that will push you to your limits. In this article, we’ll break down the Annie WOD and provide tips on how to crush your fitness goals with this CrossFit workout.
What is the Annie WOD?
The Annie WOD is a CrossFit workout that consists of two movements: double unders and sit-ups. The workout is performed for time, with the goal being to complete the prescribed number of repetitions as quickly as possible. The workout is named after Annie Sakamoto, a CrossFit athlete who was one of the first people to complete this workout.
The prescribed number of repetitions for the Annie WOD is as follows:
- 50 double unders
- 50 sit-ups
- 40 double unders
- 40 sit-ups
- 30 double unders
- 30 sit-ups
- 20 double unders
- 20 sit-ups
- 10 double unders
- 10 sit-ups
The workout is typically performed with a jump rope for the double unders and a mat for the sit-ups. The athlete must complete all the repetitions of one movement before moving on to the next movement.
Tips for Crushing Your Fitness Goals with the Annie WOD
- Focus on form
As with any CrossFit workout, it’s important to prioritize form over speed. Make sure you’re using proper form for both the double unders and sit-ups to avoid injury and to get the most out of the workout. For the double unders, keep your feet together and use your wrists to spin the jump rope. For the sit-ups, keep your feet flat on the ground and touch your hands to the ground behind your head on each rep.
- Pace yourself
The Annie WOD is a high-intensity workout, but it’s important to pace yourself to avoid burning out early on. Break up the repetitions into sets and take short breaks as needed. For example, you might do 10 double unders and 10 sit-ups and then take a quick break before starting the next set.
- Practice your double unders
Double unders can be a challenging movement to master, but they’re a key component of the Annie WOD. If you’re new to double unders, practice the movement before attempting the workout. Use a lighter jump rope and focus on getting the timing and rhythm down. Once you feel comfortable with the movement, try incorporating double unders into your workouts to build up your endurance.
- Set a goal time
Having a goal time in mind can help you stay motivated and focused during the workout. Consider your current fitness level and set a realistic goal time to work towards. Use a timer to track your progress and try to beat your previous time with each attempt.
The Annie WOD is a challenging CrossFit workout that will test your endurance and mental toughness. By focusing on form, pacing yourself, practicing your double unders, and setting a goal time, you can crush your fitness goals and see significant improvements in your overall fitness. Give the Annie WOD a try and see how far you can push yourself.