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Trebel School of Fitness | Workout | "Annie"



 

"Annie" is a great example of the type of workout that can provide a very demanding training stimulus.  

By incorporating progressions and scaling, we are able to hold athletes to movement quality standards while preserving the intended training stimulus for the workout.

If we were to allow an athlete to perform this workout using movements, volume, and/or intensities that are not appropriate, then we have failed to uphold our professional duties.

 

 

Progressions and Workout Categories for "Annie"

Life:
1:30 AMRAP of Single Unders
1:30 AMRAP of Sit-ups
1:15 AMRAP of Single Unders
1:15 AMRAP of Sit-ups
1:00 AMRAP of Single Unders
1:00 AMRAP of Sit-ups
:45 AMRAP of Single Unders
:45 AMRAP of Sit-ups
:30 AMRAP of Single Unders
:30 AMRAP of Sit-ups

Your score is
A) Total number of Single Unders completed and
B) Total number of Sit-ups completed

Fitness:
1:30 AMRAP of Double Unders
1:30 AMRAP of Sit-ups
1:15 AMRAP of Double Unders
1:15 AMRAP of Sit-ups
1:00 AMRAP of Double Unders
1:00 AMRAP of Sit-ups
:45 AMRAP of Double Unders
:45 AMRAP of Sit-ups
:30 AMRAP of Double Unders
:30 AMRAP of Sit-ups

Your score is
A) Total number of Double Unders completed and
B) Total number of Sit-ups completed

Performance:
1:30 AMRAP of Double Unders. If you get to 50 before the time is up, move on to...
1:30 AMRAP of Sit-ups. If you get to 50 before the time is up, move on to...
1:15 AMRAP of Double Unders. If you get to 40 before the time is up, move on to...
1:15 AMRAP of Sit-ups. If you get to 40 before the time is up, move on to...
1:00 AMRAP of Double Unders. If you get to 30 before the time is up, move on to...
1:00 AMRAP of Sit-ups. If you get to 30 before the time is up, move on to...
:45 AMRAP of Double Unders. If you get to 20 before the time is up, move on to...
:45 AMRAP of Sit-ups. If you get to 20 before the time is up, move on to...
:30 AMRAP of Double Unders. If you get to 10 before the time is up, move on to...
:30 AMRAP of Sit-ups. If you get to 10 before the time is up, you're done!

Your score is your time to completion or
A) Total number of Double Unders completed and
B) Total number of Sit-ups completed

 



Only by repeating workouts can we confidently measure our progress.

We’ve chosen to repeat those workouts most challenging, formative, and expressive of our fitness ideal, and this lady, "Annie", fits the bill.

 

 

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