Angie workout
100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats
Angie is a bodyweight chipper: finish all 100 pull-ups before you move on to 100 push-ups, then 100 sit-ups and 100 air squats. With no barbell to hide behind, it is a pure test of gymnastics volume, and the pull-ups decide most athletes' time. Expect your arms to be tired long before the squats.
The workout
For time:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 air squats
Time cap: 30 min
Loads the timer ready to go: For Time with a 30:00 cap.
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Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Angie at about 30 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Halve every number (50 of each) for a shorter version.
- Banded or jumping pull-ups, or ring rows.
- Push-ups from the knees or with the hands on a box.
Strategy tips
- Start the pull-ups with sets well short of failure; long rests later cost more than small sets now.
- Go to the push-ups with a plan of quick, short sets.
- The squats are a reward: keep moving and get them done.
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