For TimeMetconBenchmark20:00
ANGIE
100 reps each
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
100Pull-Up
100Push-Up
100Sit-Up
100Air Squat
Coaching Tips
Strategy
- 1Pace yourself throughout the WOD; it's better to complete the reps steadily than to sprint at the beginning and burn out.
- 2For Pull-Ups, consider breaking them into smaller sets (e.g., sets of 10-20) to maintain form and reduce fatigue.
- 3Push-Ups can be performed with a wider stance to engage your chest more or narrower to focus on triceps. Find which feels best for you.
- 4Micro-rest is key; take a brief pause between movements to reset, especially during the Sit-Ups and Air Squats where form is crucial.
- 5Keep transitions between movements smooth; minimize downtime to maximize your efficiency.
Safety Considerations
Technical Focus
Ensure full range of motion for each movement to prevent injury and maximize effectiveness.
Recommended Warm-Up
General Warm-Up:
- 50 Jumping Jacks(Get the heart rate up.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or a PVC pipe.)
- 5 per side Hip Flexor Stretch(Hold each stretch for 15 sec.)
- 10 per side Ankle Rocks(Focus on ankle flexibility.)
Activation Sets:
2 rounds- 5 Pull-Ups (Assisted or Jumping)(Get used to the pull-up movement.)
- 5-10 Push-Ups (Knees or Standard)(Practice your form.)
- 10 Air Squats(Focus on depth and form.)
Scaling Options
Intermediate
Reduce volume and intensity for greater manageability.
- 1
pull ups
Banded Pull-Ups
- 2
push ups
Elevated Push-Ups
- 3
sit ups
Sit-Up with Feet Anchored
- 4
air squats
Air Squats with a Target
Scaled
Significantly reduce load and modify movements for accessibility.
- 1
pull ups
Ring Rows
- 2
push ups
Knees Push-Ups
- 3
sit ups
Crunches
- 4
air squats
Box Step-Ups