03/30/2021

BENCHMARK WORKOUT

"ANNIE"

FOR TIME

50-40-30-20-10

Double Unders

Sit-Ups

FINISHER

3 SETS

500m Row

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

ADJUSTING

*Reps, Loading, Volume*…

Annie -- This Volume can be high today for some athletes, 150 total. Consider adjusting the reps to 30-25-20-15-10 for

deconditioned athletes.

Row -- Athletes should be aiming for sub 2:00 Row repeats. Adjust meters down to 400m if necessary to sustain that

sprint effort in the 2:00 time domain.

*Movement Adjustments*...

Double Unders -- Adjust to 60-50-40-30-20 Singles or Plate Hops. If unable to jump have athletes complete

:50-:40-:30-:20-:10 on the Bike or Ski Erg.

Sit-Ups -- Sub for :20 Mountain Climbers or :20 Plank.

Row -- Adjust to 1500m Bike or 400m run if the athlete cannot Row today.