For TimeMetconBenchmark20:00
ANGIE
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
100Pull-Up
100Push-Up
100Sit-Up
100Air Squat
Original WOD
For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats
Coaching Tips
Strategy
- 1Break the pull-ups into manageable sets (e.g., 10x10) to avoid fatigue.
- 2Keep your core engaged during push-ups to maintain a straight line from head to heels.
- 3For sit-ups, find a rhythm to prevent slowing down and focus on controlled movements.
- 4Air squats should be performed with full range of motion while maintaining a neutral spine.
- 5Consider transitioning quickly between movements to minimize rest and keep your heart rate high.
Safety Considerations
Technical Focus
Ensure proper shoulder position on pull-ups to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 1 min Jumping Jacks(Warm-up the entire body.)
Mobility:
- 30 sec Shoulder Stretch(Mobilize shoulders for pull-ups.)
- 30 sec Hip Flexor Stretch(Open up hips for squats.)
- 10 Cat-Cow Stretches(Warm up the spine and core.)
Activation:
3 rounds- 5-10 Push-Ups (Knees)(Light push-ups to activate chest.)
- 10 Bodyweight Squats(Focus on form and depth.)
- 3-5 Pull-Ups (Assisted or Negative)(Get a feel for the movement with assistance.)
Scaling Options
Intermediate
Reduce volume and modify movements for endurance.
- 1
pull up
Banded Pull-Ups
- 2
push up
Incline Push-Ups
- 3
sit up
Sit-Up with Feet Anchored
- 4
air squat
Box Squats (use a box for assistance)
Scaled
Significant reduction of volume and easier modifications for foundational strength.
- 1
pull up
Ring Rows
- 2
push up
Knee Push-Ups
- 3
sit up
Legs Elevated Sit-Ups
- 4
air squat
Wall Squats