For TimeMetconBenchmark20:00
Upside-Down Angie
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
100Air Squat
100Sit-Up
100Push-Up
100Pull-Up
Coaching Tips
Strategy
- 1Pace yourself at the beginning to maintain energy levels for the duration of the workout.
- 2Break the movements down into smaller sets (e.g., sets of 10 or 20) to avoid burnout, especially on Pull-Ups.
- 3Utilize micro-rest periods after each set to maintain form rather than powering through while fatigued.
- 4Focus on thorough breathing during each movement to keep your heart rate manageable.
- 5Stay consistent with your form, especially on Push-Ups and Air Squats, to avoid injury.
Safety Considerations
Technical Focus
Ensure proper form on all movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min Jumping Jacks(Low-impact dynamic movement to elevate heart rate.)
Mobility Drills:
- 10 per side Hip Openers(Dynamic stretches for hip mobility.)
- 10 Shoulder Dislocates(Using a PVC pipe or band to improve shoulder flexibility.)
Activation Mini-WOD:
2 rounds- 10-15 Air Squats(Light pace to prime the legs.)
- 5-10 Push-Ups(Focus on full range of motion.)
- 5-10 Pull-Ups(Use bands if necessary for assistance.)
Scaling Options
Intermediate
Reduce Push-Ups to knee variations and use assisted Pull-Ups as needed.
- 1
air squat
Bodyweight
- 2
sit up
Bodyweight
- 3
push up
Knee Push-Ups
- 4
pull up
Assisted Pull-Ups
Scaled
Reduce all movements by 40%. Use bands for Pull-Ups and modified positioning for Push-Ups.
- 1
air squat
Bodyweight
- 2
sit up
Bodyweight
- 3
push up
Incline Push-Ups
- 4
pull up
Banded Pull-Ups