For TimeMetconBenchmark
Awful Annie
50-40-30-20-10
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
50-40-30-20-10 reps of:
Double-Under
GHD Sit-Up
Clean
↳ 275/185 lbs (125/84 kg)
Coaching Tips
Strategy
- 1For double-unders, break them up to avoid fatigue. Aiming for repetitions in sets of 10-20 can help maintain intensity without excessive breaks.
- 2With GHD sit-ups focus on controlled movement. Engage your core properly to maximize effectiveness and reduce lower back strain.
- 3For cleans, maintain a strong pull off the ground and ensure elbows stay high throughout the movement. Consider breaking up reps into manageable sets to avoid losing form.
Safety Considerations
Technical Focus
Focus on maintaining consistent jump height during double-unders to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Jump Rope - 1 min
Mobility Work:
- 30 sec each leg Hip Flexor Stretch - 30 sec each leg
- 30 sec Seated Forward Fold - 30 sec
- 10 Shoulder Dislocates - 10 reps
Activation Sets:
2 rounds- 10 Double-Under
- 10 GHD Sit-Up
- 5 Clean (Bar Only)
Scaling Options
Intermediate
Reduce Clean weight to 220 lbs for males and 150 lbs for females. Consider jumping single-unders instead of double-unders.
- 1
double under
Single-Under
- 2
ghd sit up
- 3
clean
Weight: 220/150 lbs (99.79/68.18 kg)
Scaled
Reduce repetitions to 25-20-15-10-5 and use single-unders instead of double-unders. Reduce clean weight to 135 lbs for males and 95 lbs for females.
- 1
double under
Single-Under
- 2
ghd sit up
- 3
clean
Weight: 135/95 lbs (61.23/43.09 kg)