50-40-30-20-10 reps for time of double-unders and sit-ups. No barbell, no pulling, no weights — just a jump rope, a mat, and a descending rep scheme that gets friendlier as it goes. The complete guide, including every double-under substitution.
Each round gets smaller. Total: 150 double-unders + 150 sit-ups. Survive the round of 50 and the workout rewards you.
Annie was first programmed on CrossFit.com on September 7, 2005, and named after Annie Sakamoto — one of the pioneering figures of CrossFit. Sakamoto was among the first athletes to train at CrossFit Santa Cruz in the early 2000s, competing at every CrossFit Games from 2007 to 2013 and later creating her own gymnastics-influenced version of the workout, “Gymnasty Annie.”
Unlike the Hero WODs named for fallen service members, the Girl WODs were named after real women in the CrossFit community — coaches, athletes, and early adopters who helped build what CrossFit became. Annie Sakamoto is one of the clearest examples: an athlete who shaped the culture of the sport at the same time the sport was being invented.
The workout reflects her background: jump rope coordination and core gymnastics, no barbell required. It was designed to be fast, rhythmic, and deceptively punishing — much like the athlete it’s named for.
Annie is almost entirely a double-under workout. The sit-ups are real work — 150 of them adds up — but they’re not the reason athletes struggle with Annie. The reason is double-unders. For anyone still building the skill, the 50-rep first round can stretch to 5+ minutes of frustration. For athletes who have them, Annie is a 6–10 minute sprint.
If you’re working on your double-unders, use Annie as a skills opportunity, not just a fitness test. Here’s what actually matters:
The double-under substitution question is the most searched thing about Annie — and most guides give a one-line answer. Here’s the complete breakdown, from “I’m learning double-unders” to “I have no rope at all.”
| Substitution | Ratio | Annie becomes | Best for |
|---|---|---|---|
| Single-unders | 2:1 | 100-80-60-40-20 single-unders + sit-ups | Athletes with a rope who haven’t developed double-unders yet. Maintains the rhythm and coordination element. |
| Penguin jumps | 1:1 | 50-40-30-20-10 penguin jumps + sit-ups | Practising double-under timing without a rope — clap hands on thighs twice per jump. Builds the rhythm pattern. |
| Jumping jacks | 2:1 | 100-80-60-40-20 jumping jacks + sit-ups | No rope at all. Lower cardio demand than double-unders but keeps the workout moving. Good hotel room option. |
| Box jumps | 1:2 | 25-20-15-10-5 box jumps + sit-ups | Higher power output substitute. Fewer reps but each one demands more. Good if you want to keep the workout short. |
| Assault / Echo bike calories | 15-12-9-6-3 cal per round | 15-12-9-6-3 bike calories + sit-ups | Gym setting without a rope. Preserves cardiovascular demand. Transitions cleanly to a sit-up mat. |
| Row calories | 10-8-6-4-2 cal per round | 10-8-6-4-2 row calories + sit-ups | Similar to bike sub. Lower-body demand is different from double-unders but keeps intensity high. |
| Burpees | 1:5 | 10-8-6-4-2 burpees + sit-ups | Dramatic rep reduction but burpees are full-body and demanding. Good when you have very limited space. |
The single-under debate: the standard sub is 2:1 (double the reps). Some coaches argue this makes the workout too long and loses the sprint stimulus — in that case, use 1.5:1 (75-60-45-30-15) or scale double-under reps down (30-25-20-15-10) and focus on maintaining double-under attempts rather than substituting entirely.
The sit-ups in Annie are rarely the limiting factor, but if they need to be modified:
| Substitution | Notes |
|---|---|
| Anchored sit-ups (feet under dumbbell) | Easier to cycle quickly. Hip flexors do more work, abs slightly less. Good if you’re struggling to get up in the later rounds. |
| V-ups | Harder than AbMat sit-ups. Scale reps down to 40-30-20-15-8 to maintain similar stimulus. |
| Tuck crunches | Reduced range of motion. Use if lower back is a limiting factor — same rep count. |
| Hanging knee raises | Requires a pull-up bar but excellent core substitute. Scale to 30-25-20-15-10. |
Annie’s target time is 8–12 minutes. If you’re going past 15 minutes the stimulus is lost — scale the double-unders earlier. The sit-ups are rarely the reason Annie takes too long. The reason is almost always double-under trips, resets, and frustration. Scale the rope work and Annie becomes a fast, satisfying workout regardless of level.
Annie’s descending rep scheme is psychologically unique — it’s the only benchmark that gets meaningfully shorter every round. After you survive the round of 50, every subsequent round is a relief. The round of 10 at the end feels like a sprint finish. Use the structure of the workout as motivation, not just as a rep count.
The sit-up tip nobody mentions: 150 sit-ups on a rubber floor without an AbMat will leave you with a rash on your lower back. Bring something to pad the floor in front of your AbMat. A folded towel or yoga mat section is enough. You’ll be glad you did at rep 120.
Annie splits neatly into two populations: athletes who have double-unders and athletes who are still learning them. Times reflect this — there’s a significant jump between “learning” and “have them.” Once double-unders are consistent, improvement comes from rope speed, sit-up cycling, and smooth transitions.
| Level | Men (Rx) | Women (Rx) | What it looks like |
|---|---|---|---|
| Elite / Games-level | < 6:00 | < 6:00 | Largely unbroken double-unders. Fast sit-up cycling. Minimal transitions. Annie Sakamoto’s record is under 5 minutes. |
| Advanced | 6:00–8:00 | 6:00–8:00 | 1–2 planned breaks per round on double-unders. Fast sit-ups. |
| Experienced | 8:00–11:00 | 8:00–11:00 | Multiple planned breaks. Consistent rhythm. Sub-9 is a strong milestone. |
| Intermediate | 11:00–15:00 | 11:00–15:00 | Some trips and resets. Still moving with intent throughout. |
| Learning DUs (scaled) | 10:00–20:00 | 10:00–20:00 | Double-under attempts or single-unders. Wide range depending on skill level. |
| Beginner (no rope) | 12:00–18:00 | 12:00–18:00 | Jumping jacks or penguin jumps. Consistent pace throughout is the goal. |
Annie is one of the best double-under benchmarks in CrossFit because improvement is directly measurable as a skill. A 3-minute drop in time over six months almost certainly reflects genuine double-under development, not just fitness. Track your best unbroken set before the workout — when that number grows, your Annie time drops.
No jump rope? FITL substitutes jumping jacks or bike calories automatically — with the right ratios and a note explaining why. No AbMat? Tuck crunches. Your workout, built for your setup, every time Annie is programmed.