Workout Description

Why This Workout Is Hard

Triplet for time with descending reps pairs fast double-unders and high-volume GHD sit-ups with very heavy cleans. Skill demands are high, but total volume under the bar is only 15 reps. Most athletes will work in the 12–18 minute range, spiking heart rate on the rope/GHD and throttling for singles on the barbell, making it hard but not quite a maximal grind.

Benchmark Times for Awful Annie

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): The 275/185 lb cleans demand significant absolute strength, especially under fatigue from the rope and GHDs.
• Power (8/10): Every clean rep is an explosive pull and drive, requiring powerful hip extension to stand up heavy singles efficiently.
• Stamina (7/10): High GHD volume and repeated heavy singles challenge midline and posterior chain endurance across a descending rep scheme.
• Speed (5/10): You’ll cycle double-unders quickly, but cleans are mostly controlled singles, moderating overall speed of the workout.
• Endurance (4/10): Short rope intervals keep the heart rate high, but efforts are broken by transitions and barbell singles, so this is not pure cardio work.
• Flexibility (4/10): Requires solid hip extension and shoulder opening on the GHD and clean front rack; mobility helps but demands aren’t extreme.

Movements

• Clean
• GHD Sit-Up
• Double-Under

Scaling Options

Scale to: Single-Unders (2:1) or 50% DU attempts • 100/80/60/40/20 AbMat Sit-Up or reduce GHD to 30-24-18-12-6 • Cleans at 205/145 lb (or ~70–80% 1RM) as fast singles

Scaling Explanation

These options keep the triplet stimulus—quick rope, midline volume, heavy single cleans—while matching skill and load so you can move consistently and safely.

Intended Stimulus

Fast rope and steady, manageable GHD sets should push breathing and midline without full shutdown. The cleans are heavy enough that singles are expected—quick set-ups, no wasted steps. Overall, it should feel like sustained urgency with brief, controlled rests before each clean, finishing strong as reps descend.

Coach Insight

Open with smooth double-unders and deliberate GHD sets; don’t redline early. Singles on the bar from the start. Aim for short, predictable transitions. The one tip: treat each clean like a mini-lift—step up, set, go—no wandering. Common mistakes: going unbroken early on GHD, sloppy rope cadence, and standing too long before cleans.

Benchmark Notes

These times help you gauge pacing and scaling. Newer athletes may bump into a 20-minute cap, while intermediate athletes finish around 12–15 minutes. Advanced and elite athletes hold bigger GHD sets, efficient double-unders, and steady singles on heavy cleans to break 10–12 minutes.

Modality Profile

Most work is gymnastic via the 150 GHD sit-ups. Double-unders contribute a smaller monostructural portion. The heavy barbell cleans, though only 15 reps, command significant time and rest, giving weightlifting a substantial chunk of the effort.

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