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
5-4-3-2-1 reps of:
Clean
↳ 275/185 lbs (125/84 kg)
Coaching Tips
Strategy
- 1Break up the Double-Unders at manageable sets to avoid fatigue.
- 2Maintain a steady pace on GHD Sit-Ups, focusing on quality of movement over volume.
- 3For the Clean, consider cycling the bar efficiently to save energy for later sets, especially on higher reps.
- 4Practice efficient transitions between movements to maximize time.
- 5Focus on core engagement during the GHD Sit-Ups to protect the back.
Safety Considerations
Technical Focus
Ensure proper form during GHD Sit-Ups to avoid strain on the lower back.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope - 1 min(Focus on smooth, consecutive jumps.)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec(To prepare the hips for Cleans.)
- 5-10 Shoulder Dislocates - 30 sec(Using a band or a broomstick.)
Activation:
2 rounds- 5-10 Air Squats(Focus on getting low and keeping weight on the heels.)
- 5-10 Push-Ups(Activate shoulders and core.)
- 30 sec Jumping Jacks(Increase heart rate.)
Scaling Options
Intermediate
Reduce reps and weight for Cleans by about 20%.
- 1
double unders
Single-Under
- 2
ghd sit ups
Regular Sit-Ups
- 3
cleans
Reduce clean weight.
Weight: 220/150 lbs (99.79/68.18 kg)
Scaled
Further reduce reps and weight for Cleans by about 40%.
- 1
double unders
Single-Under
- 2
ghd sit ups
Regular Sit-Ups or Ab Mat Sit-Ups
- 3
cleans
Use lighter weight for cleans.
Weight: 165/110 lbs (74.89/49.9 kg)