For TimeMetconBenchmark
Upside-Down Angie
Gymnastics
Solo
Workout Details
For Time
For Time:
100Air Squat
100Sit-Up
100Push-Up
100Pull-Up
Coaching Tips
Strategy
- 1Break up Pull-Ups into smaller sets to avoid fatigue; try 10 sets of 10 or 5 sets of 20.
- 2Maintain a steady pace during the Air Squats to avoid burning out early; aim for unbroken sets if possible.
- 3On Push-Ups, focus on keeping a tight core; if needing to rest, do so in a plank position to stay engaged.
- 4Sit-Ups can be done quickly, but ensure you are controlled on the way down to protect your lower back.
- 5Consider using a band or performing assisted Pull-Ups if the full volume is too challenging to maintain form.
Safety Considerations
Technical Focus
Ensure proper form on all movements to avoid injury, particularly on Pull-Ups and Push-Ups where shoulder positioning is critical.
Recommended Warm-Up
General Warm-Up: 1-2 Rounds of 2 Minutes Each
- 20 Jumping Jacks
Mobility: Focus on Hip, Shoulder, and Core
- 2 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates(Use PVC pipe or band.)
- 10 Cat-Cow Stretch(Focus on breath and movement.)
Activation: Mini-WOD
3 rounds- 10 Air Squats
- 5 Push-Ups
- 2-5 Pull-Ups
Scaling Options
Intermediate
Reduce reps and make Pull-Ups more manageable.
- 1
air squat
No change
- 2
sit up
No change
- 3
push up
No change
- 4
pull up
Ring Rows
Scaled
Reduce reps significantly and modify Pull-Ups.
- 1
air squat
No change
- 2
sit up
No change
- 3
push up
Knees on the ground
- 4
pull up
Banded Pull-Ups or Jumping Pull-Ups