The intent of this piece is to move with urgency and technical consistency across all four sets. The box jumps demand explosiveness and reinforce the hip extension pattern; athletes should step down deliberately and transition immediately to the barbell. All five deadlift reps should be smooth, braced, and complete before the athlete rests. The 3:00 interval keeps effort honest because the score reflects how efficiently athletes move, not just whether they completed the sets.
"Annie"
For Time:
50-40-30-20-10 or (75-60-45-30-15 Single Unders)
Double-Under’s
Ab-mat Sit-Ups
Goals: 5:30-7:30
Stimulus: Midline Capacity
RPE: 8/10
Primary Objective: Keep the Double-Unders in unbroken sets for as long as possible, and respond to any missed reps with an immediate reset rather than a rest.
Secondary Objective: Maintain near-unbroken Abmat Sit-Up sets across all five rounds.
