Annie

Workout 22 November 2009:

"Annie"
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups (Abmat)

Results: 13'00
Previous best: 14'40 (Abmat, 22 Oct 09), 13'40 (no Abmat, 3 Jan 09)

After two days of heavy strength work, I decided on a fast, intense metcon workout. Today's time is a great improvement over my previous best with the Abmat, and was actually better than my best time doing regular sit-ups which are moderately faster. I was able to frequently string 10-20 jumps in a row and also powered through the sit-ups despite my core being slightly sore from the heavy squats. Great workout today.

If you can't do double-unders, you have several options for this workout. First, you could use it as a skill day and focus on just getting through the workout (not timed) doing all the required reps even if they're one at a time. Second, you could sub three single rope jumps for each double under. Third, you can do tuck jumps instead of double-unders as a 1:1 sub. A tuck jump is where you jump straight up as high as possible and bring your knees to your chest at the apex of the jump. It's important to keep your chest as high as possible and minimize rounding your back. Stand tall and jump tall!