Workout Of The Week

This week’s workout of the week is a CrossFit classic! One of the benchmark “Girl” workouts, this is a bodyweight ninja’s dream!


“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

What makes this workout so special, is that it’s an absolute monster of a workout and it only requires a pull-up bar! The overall volume of these movements isn’t too bad when they’re broken up, but having to do 100 of each in a row changes the game entirely.

The pull-ups into the push-ups really set the tone for today. We need to manage them well and ensure we don’t hit failure, especially as it’s one upper body movement into another. Our recommendation is to break them up early into small, quick sets, with short reps in between. We can scale these by either difficulty or volume today. The ring row and elevated push-up are great ways to make them more manageable. You can also choose to stick to the skill and reduce the reps to 50 or 75 reps for each.

While we need to be more conservative on the start, the back half of this workout is a different story. For both the sit-ups and the air squats, 100 reps straight through is far less aggressive. We can attack both of these movements and find speed all the way through to the finish!

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.