Workout Description

Why This Workout Is Hard

Volume is moderate (315 total reps) but density stays lower due to the very high-skill press to handstand slowing cycle time. Average movement complexity is high (sit-up basic, double-under advanced, press to handstand elite). Most athletes will land in a 12–18 minute window. Overall this pushes beyond classic Annie into a demanding, skill-biased triplet—challenging but not punishing.

Benchmark Times for Gymnasty Annie

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 12:00-14:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps and repeated inverted efforts tax core and shoulder stamina. Staying consistent on double-unders and sit-ups while managing small rest bites for presses is the key limiter.
• Flexibility (6/10): Pressing to handstand requires solid shoulder flexion, wrist tolerance, and hamstring length for efficient compression. Adequate mobility reduces effort and improves balance overhead.
• Speed (6/10): Quick cycling on double-unders and sit-ups with fast transitions helps. However, the press to handstand naturally slows pace, capping top-end sprint potential.
• Endurance (5/10): Jump rope drives heart rate steadily while sit-ups keep you moving, but the press to handstand introduces pauses that lower continuous cardio demand. Expect a moderate aerobic feel with intermittent spikes.
• Power (3/10): Explosiveness is limited to the rebound of double-unders. Most work is controlled, especially the presses, which are deliberate rather than ballistic.
• Strength (2/10): No external load is used. Strength shows primarily as bodyweight control in the press to handstand, but it’s not a maximal force workout.

Scaling Options

Scale to: 50-40-30-20-10 Single-Under + Sit-Up + Box Pike Press to Handstand (5-4-3-2-1) • 50-40-30-20-10 Double-Under + Sit-Up + Wall Kick-Up + 3–5s HS Hold (5-4-3-2-1) • 50-40-30-20-10 Single-Under + Anchored Sit-Up + Wall Walk to 4" Mark (5-4-3-2-1)

Scaling Explanation

These options preserve the triplet feel, keep rope volume high, and replace the press to handstand with progressive inversion skills that maintain shoulder/core intensity while matching the intended time domain.

Intended Stimulus

Fast rope and sit-up cycles with calm, deliberate presses. Aim for unbroken or near-unbroken double-unders, quick but controlled sit-ups, and composed singles on the press to handstand. Breathing should stay steady with brief rests before each press rep. The final sets feel urgent but never sloppy—precision over panic.

Coach Insight

Pace every round to arrive at the press composed. Quick transitions, but take one breath before each press. The one tip: treat presses as crisp singles—set hands, exhale, commit. Don’t rush the entry. Avoid overgripping the rope and flopping sit-ups. Missing presses repeatedly wastes time; step back, reset, and make the next rep count.

Benchmark Notes

These times are finish targets for the workout. Lower is better. Newer athletes may exceed 18 minutes without scaling, while intermediates should aim to finish near 14–16 minutes. Advanced athletes go unbroken on double-unders, fast sit-ups, and steady singles on presses, finishing in 8–12 minutes.

Modality Profile

Two of the three movements (sit-up and press to handstand) are gymnastics, dominating the skill and core/shoulder demand. Double-unders contribute the monostructural element and keep the heart rate up. There is no external loading, so weightlifting isn’t represented.

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