– COACHES SUGGESTED WARM-UP –
50 High Knees
50 Butt Kickers
Then 3 rounds of Cindy
5 Pull Ups/Rows
10 Push Ups
15 Air Squats
– WORKOUT OF THE DAY –
Benchmark:
ANGIE
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
35 min Cap
Complete all reps of each exercise in the order written before moving to the next.
Score is the time it takes to complete all 400 repetitions.
Good Times for “Angie”
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes
Scaling Options
“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.
If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least.
*Intermediate Option
For Time
50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats
*Beginner Option
2 Rounds for Time
30 Ring Rows
30 Incline/Bench Push-Ups
30 Anchored Sit-Ups
30 Air Squats
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