Maggie workout
5 Rounds: 20 Handstand Push-ups, 40 Pull-ups, 60 Pistols
Maggie is the advanced version of Candy, with every movement made harder: handstand push-ups, double the pull-ups and single-leg pistols. It is long, very demanding on the shoulders, and best saved for athletes who already handle these skills in volume.
The workout
5 rounds for time of:
- 20 handstand push-ups
- 40 pull-ups
- 60 pistols (alternating legs)
Time cap: 45 min
Loads the timer ready to go: For Time with a 45:00 cap.
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Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Maggie at about 45 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
- Reduce to 3 rounds or halve the reps.
- Pike push-ups or handstand push-ups to an abmat.
- Pistols to a box, or air squats, and banded pull-ups.
Strategy tips
- Small, frequent sets on the handstand push-ups from the very first round.
- Alternate legs on the pistols every rep to share the work evenly.
- Expect this to take a long time; pace it like an endurance piece.
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