programs gym photos nutrition videos

Benchmark Workout | "Angie"



"Angie"

 

Perform as many Pull-ups as possible in 5 minutes.
If you perform the assigned work before time is up, move on to...

Perform as many Push-ups as possible in 5 minutes (or 10 minutes on the running clock).
If you perform the assigned work before time is up, move on to...

Perform as many Sit-ups as possible in 5 minutes (or 15 minutes on the running clock).
If you perform the assigned work before time is up, move on to...

Perform as many Air Squats as possible in 5 minutes (or 20 minutes on the running clock).
If you perform the assigned work before time is up, you are done!

*If you perform the assigned work before your allotted timed is up, you have "purchased" yourself additional time for the next movement. 

 


Progressions for "Angie"

 

1.  25 Ring Rows @31X3, 25 Elevated Push-ups @3113, 25 Sit-ups, 25 Air Squats
 
2.  50 Ring Rows, 50 Elevated Push-ups, 50 Sit-ups, 50 Air Squats
 
3.  50 Ring Rows, 50 Elevated Push-ups, 75 Sit-ups, 75 Air Squats
 
4.  50 Piked Ring Rows, 50 Elevated Push-ups, 100 Sit-ups, 100 Air Squats
 
5.  50 Jumping Pull-ups, 50 Elevated Push-ups, 100 Sit-ups, 100 Air Squats
 
6.  50 Jumping Chest-to-Bar Pull-ups, 50 Elevated Push-ups, 100 Sit-ups, 100 Air Squats
 
7.  50 Ground Ring Rows, 50 Elevated Push-ups, 100 Sit-ups, 100 Air Squats
 
8.  50 Ground Ring Rows, 50 Push-ups, 100 Sit-ups, 100 Air Squats
 
9.  50 Pull-ups, 50 Push-ups, 100 Sit-ups, 100 Air Squats
 
10. 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Air Squats
 
 

 

*For progressions 1-9, wait the entire 5, 10, and 15 minutes before starting the the next movement.
 
*If you completed the assigned work with prescribed movements in the assigned time domains, record your performance.

*If you used modified movements/rep schemes and completed your assigned work,, record your performance, and next time increase the challenge.

*If you failed to complete your assigned work in the assigned time domains, record your performance, and next time, repeat at the same challenge.
 
Only by repeating workouts can we confidently measure our progress.

We’ve chosen to repeat those workouts most challenging, formative, and expressive of our fitness ideal, and this lady, "Angie", fits the bill.