Understand the workout
Complete both movements at each count. The full ladder totals 150 double-unders and 150 sit-ups.
Pacing and preparation
Prepare the rope and floor setup and use a clear counting method. If changing the rope skill or repetition count, record the actual task rather than comparing it as an identical Annie score.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
