“Annie w/Cleans“
For time:
50 Double Unders
50 Sit-ups
10 Hang Power Cleans, 135/95 lbs
40 Double Unders
40 Sit-ups
10 Hang Power Cleans, 135/95 lbs
30 Double Unders
30 Sit-ups
10 Hang Power Cleans, 135/95 lbs
20 Double Unders
20 Sit-ups
10 Hang Power Cleans, 135/95 lbs
10 Double Unders
10 Sit-ups
10 Hang Power Cleans, 135/95 lbs
Goal: Sub 12 mins
A twist to the traditional “Annie”. Sticking with the doubles and sit ups but tossing in the hang power clean after each round. The loading is something you should be able to cycle through efficiently and confidently so you can keep the pace high in the workout. Adjust loading as needed.
Post Work
“Tabata” – 8 x 20 secs on/ 10 secs off
Tabata R Lateral Med Ball Toss, pick load
Tabata Hollow Body Hold
Tabata L Lateral Med Ball Toss, pick load
Tabata Arms Overhead Hip Hinge Hold
Tabata Mash which means you will do :20 sec of work and :10 sec rest, rotate to the other exercise. Lots of rotational work and static holds here since we did sit-ups in the workout. This will still be challenging especially if you choose a light enough med ball that you can get some speed and high repetitions for each work interval.
