10/02/2020

BENCHMARK WORKOUT "ANNIE-UP"

FOR TIME 50-40-30-20-10 Double Unders

2-4-6-8-10 Ring Muscle-Ups

50-40-30-20-10 Sit-Ups

SCALING *Reps, Loading, Volume*… Double Unders -- We are looking for our athletes to move through these Double Unders unbroken each set, or with minimal rest. For athletes not yet proficient in Double Unders, we can scale them to count all their Double Under attempts, whether or not they “get” the rep, or we can have them work for the designated time frame for each set of Doubles. Ring Muscle Ups -- We are looking for our athletes to work through at least the first 2-3 sets unbroken on RMU, otherwise scaling the movement to something that will allow them to move consistently through this part of the work. We can scale the reps to allow athletes to work on the movement and not get stuck here, or we can have athletes work on 1-2 reps each round and then move onto a different scaling option. Sit-Ups -- We are looking for our athletes to move through these reps unbroken- we can scale the reps to allow athletes to move through them consistently, or we can set a time frame for athletes to work for each round.

*Movement Adjustments*... Double Unders -- We can sub Mountain Climbers, or Cal Bike if an athlete cannot jump today. Ring Muscle-Ups -- The Burpee Pull-Up in the same rep scheme, or C2B Pull-Ups is a great option if an athlete cannot perform RMU. We can also sub a scaling option on lower rings to allow athletes to work on some portion of the progression. Sit-Ups -- we can sub Hollow Rocks or a Plank if an athlete is unable to perform Sit-Ups today