Wednesday May 13th

Warm-Up

General Warm-Up
2 Sets: For Quality
:30 Jump Rope
10 Kettlebell Deadlifts
10 Glute Bridges
10 Hollow Rocks
10 Sit-Ups

Specific Prep
6 Empty Barbell Romanian Deadlifts
4 Box Jumps
4 Deadlifts @ 40%
4 Box Jumps
4 Deadlifts @ 50%
4 Box Jumps
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Then, build to 65% for working sets

Strength: Deadlift Conditioning

For Time:
Every 3:00 x 4 Sets:
10 Box Jumps (Step Down)
5 Deadlifts

Score = Total Time Including Rest
Box: 30/24in
Barbell: 75% of 1RM Deadlift

The intent of this piece is to move with urgency and technical consistency across all four sets. The box jumps demand explosiveness and reinforce the hip extension pattern; athletes should step down deliberately and transition immediately to the barbell. All five deadlift reps should be smooth, braced, and complete before the athlete rests. The 3:00 interval keeps effort honest because the score reflects how efficiently athletes move, not just whether they completed the sets.

Modifications:
Level 2: Barbell: 70%, Box Height @ 24/20in
Level 1: Barbell: Choice @ 7 RPE (Possible Adjustment to RDL) , Step-Ups for Box Jumps
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Conditioning
*this is a lot of sit ups, scale that down to 40-30-20-10 if you want

"Annie"

For Time:
50-40-30-20-10
Double-Unders
Abmat Sit-Ups

Score = Time

Level 2:
For Time:
50-40-30-20-10 or (75-60-45-30-15 Single Unders)
Double-Unders
Abmat Sit-Ups

Level 1:
For Time:
75-60-45-30-15 Single-Unders
40-30-20-10-10 Abmat Sit-Ups

Masters 55+:
For Time:
50-40-30-20-10 or (75-60-45-30-15 Single Unders)
Double-Unders
Abmat Sit-Ups

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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 5:30-7:30

Stimulus: Midline Capacity
RPE: 8/10

Primary Objective: Keep the Double-Unders in unbroken sets for as long as possible, and respond to any missed reps with an immediate reset rather than a rest.
Secondary Objective: Maintain near-unbroken Abmat Sit-Up sets across all five rounds.

Workout Strategy
"Annie" rewards composure and consistency more than raw fitness. The rep scheme descends every round, which means the work is always getting more manageable if athletes hold themselves together through the first two rounds. High-level athletes should push unbroken sets on both movements from the first rep and challenge the threshold the entire way. For most athletes, the Double-Unders will break at some point, and the game is decided by what happens next: reset the rope immediately, take two fast breaths, and get back to spinning. Do not walk. Do not adjust. Just go. The Abmat Sit-Ups cycle slower than the rope, so unbroken sets are realistic across all five rounds and should be the expectation. Transitions between the rope and the mat need to be tight, one step, immediate, no standing around. Start under control, establish a rhythm on the rope, and build from there.

Modifications / Adjustments
Double-Unders: Reduce reps as first adjustment / Single-Unders at 1.5x volume / Penguin Jumps
Abmat Sit-Ups: Reduce reps as first adjustment / Reduce range of motion / V-Ups / Tuck-Ups

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