Thursday September 29th
22.09.29
“ANNIE”
INTENDED STIMULUS
Faster, simpler couplet after a complex workout yesterday.
Less than 10:00.
Advanced athletes finish in less than 6:30.
No more than 1:00 on the double-unders for the rounds of 50 and 40.
RX
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups
SCALED
For time:
75-60-45-30-15 reps of:
Single-unders
50-40-30-20-10 reps of:
Sit-ups
SKILL WORK
Post-workout:
3 sets:
200-m jog
600-m run
STRETCHING
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch
WHITE BOARD BRIEF
Target | 10:00 or less.
To balance out a very challenging week of workouts that vary in time and intensity, today is a faster, simpler, and relatively easier benchmark workout that will let the body recover while still allowing for some intensity.
For some athletes, today may be a day to just move and sweat. The skill work will allow you to move at your own pace and make for an easier day.
For others, this may be an opportunity to test the benchmark and hit a new PR. If you have done “Annie” before, retest the most recent variation and aim to improve.
Athletes who have never completed “Annie” should scale the double-unders to allow for faster paces. This may mean reduced reps or speed steps. Save the single-unders for your absolute beginners who need them.
