Workout Description

Why This Workout Is Medium

While the individual elements (250m row, double-unders, sit-ups) are moderate, the partner format provides built-in recovery that significantly reduces difficulty. One partner rows while the other works through Annie, creating natural rest periods. The 250m row isn't demanding, and the descending rep scheme allows for pacing. Most average CrossFitters can complete this with manageable fatigue accumulation due to the alternating work structure.

Benchmark Times for PARTNER ANNIE

• Elite: <6:00
• Advanced: 8:00-10:00
• Intermediate: 12:00-14:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The 50-40-30-20-10 rep scheme totaling 150 double unders and sit-ups tests muscular endurance significantly.
• Endurance (7/10): Repeated 250m rows combined with high-volume bodyweight movements create significant cardiovascular demand throughout the workout.
• Speed (7/10): Partner format creates urgency; fast transitions between movements and maintaining high cycling speed on double unders is crucial.
• Power (6/10): Double unders are explosive, requiring rapid hip extension and coordination; rowing has moderate power demands during pulls.
• Flexibility (3/10): Double unders require ankle mobility and coordination; sit-ups demand hip flexion; rowing needs basic shoulder and hip mobility.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands; rowing provides some pulling but not maximal force production.

Movements

• Row
• Double-Under
• Sit-Up

Benchmark Notes

This is Partner Annie with an added 250m row component. Using the Annie anchor (50-40-30-20-10 double-unders + sit-ups) as the foundation: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. The partner format means each athlete does half the Annie work (75 total reps each of DUs and sit-ups instead of 150). However, the 250m row adds significant time. A 250m row takes approximately 50-70 seconds for most athletes. The partner switching mechanism adds transition time and coordination overhead. Breaking down the work: Each partner completes 250m row + half of Annie (75 DUs + 75 sit-ups). The 75 DUs take roughly 45-90 seconds depending on skill level, and 75 sit-ups take 60-120 seconds. Adding the row (50-70 sec) plus transitions (10-20 sec), each partner's portion takes approximately 165-300 seconds. Since partners work simultaneously on different components, the total time is driven by the slower partner plus coordination delays. Elite teams can maintain efficiency with minimal transition time, while recreational teams face more delays and uneven pacing. The final benchmarks reflect that this partner version takes roughly 20% longer than solo Annie due to coordination overhead, despite the work being split.

Modality Profile

Row is monostructural cardio (M), while Double-Under and Sit-Up are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.