Front Squat / “Annie’s on the Run” Class WOD
- Front Squat
- 3 Sets of 5
- “Annie’s on the Run”
- For Time:
- 100 Double Unders, 50 Sit-ups, 200 Meter Run
- 80 Double Unders, 40 Sit-ups, 200 Meter Run
- 60 Double Unders, 30 Sit-ups, 200 Meter Run
- 40 Double Unders, 20 Sit-ups, 200 Meter Run
- 20 Double Unders, 10 Sit-ups, 200 Meter Run
Two part workout today, beginning with weightlifting and ending with a cardio twist on a classic benchmark workout, Annie. Athletes can build with each set of front squats or stay at a challenging weight across the three sets.
For athletes to complete “Annie’s on the Run” as written, it is recommended that they are able to complete the set of 100 double unders in 2-3 sets maximum when fresh. As a point of reference, the first two sets are ideally completed within two minute windows, while the last three are completed in a little over a minute or less.
Scaling: If unable to run, complete one of the following:
250/200 Meter Row
15/10 Calorie Assault Bike
20/15 Schwinn Bike
400 Meter Bike Erg
About the wod
Strategy: The way the movements are structured in today’s workout, it encourages athletes to be able to keep the intensity high. There is little interference between the double unders and sit-ups.
Double unders involve more skill and breathing, while sit-ups are typically known as more of a muscular fatigue movement. The biggest point of overlap will be between the run and the double unders. Athletes can aim to bite off more than they would typically chew on the double unders, knowing that they will likely be able to recover their breathing on the sit-ups.
Early on in the workout, the runs are less important, as the priority is bigger sets on the rope. As the workout progresses, the runs become more important knowing that there is little work to accomplish inside the gym. Pace the runs, push the work inside the gym at the beginning. Push the runs and push the work inside towards the end.