Workout Description
For Time
50 Double-Unders
50 Sit-Ups
5 Presses to Handstand
40 Double-Unders
40 Sit-Ups
4 Presses to Handstand
30 Double-Unders
30 Sit-Ups
3 Presses to Handstand
20 Double-Unders
20 Sit-Ups
2 Presses to Handstand
10 Double-Unders
10 Sit-Ups
1 Press to Handstand
Why This Workout Is Hard
A variation of 'Annie' adding the high-skill 'Press to Handstand' in descending reps alongside double-unders and sit-ups.
Benchmark Times for Gymnasty Annie
- Elite: <18:45
- Advanced: 18:45-16:15
- Intermediate: 16:15-13:00
- Beginner: >13:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Muscular stamina for high-volume sit-ups (core), double-unders (calves/coordination), and presses to handstand (shoulders/triceps/core stability) is challenged.
- Strength (7/10): Presses to handstand require significant upper body and core strength, balance, and control. This is the primary strength component.
- Endurance (6/10): The descending ladder of double-unders, sit-ups, and presses to handstand creates a moderate metabolic demand, testing cardiovascular fitness and skill endurance.
- Speed (6/10): Efficiently cycling through double-unders and sit-ups, and performing presses to handstand with minimal failed attempts, is key for a good time.
- Flexibility (5/10): Good shoulder, wrist, and hamstring flexibility is crucial for efficient presses to handstand. Basic mobility for sit-ups and double-unders.
- Power (4/10): While presses to handstand are more strength/control focused, double-unders have a plyometric power component.
Modality Profile
A pure gymnastics workout, a variation of 'Annie' that adds more gymnastics elements.
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