Workout Description
For Time
400 meter Swim
50 Strict Pull-Ups
400 meter Swim
100 Push-Ups
400 meter Swim
100 Sit-Ups
400 meter Swim
100 Air Squats
400 meter Swim
Why This Workout Is Very Hard
A variation of 'Angie' replacing runs with swims and using strict pull-ups. Tests swimming endurance and high-volume bodyweight movements.
Benchmark Times for Drowning Angie
- Elite: <75:39
- Advanced: 75:39-71:54
- Intermediate: 71:54-62:31
- Beginner: >62:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Five 400m swims interspersed with high-volume bodyweight exercises is an extreme test of swimming and overall cardiovascular endurance.
- Stamina (8/10): High volume of strict pull-ups (50), push-ups (100), sit-ups (100), and air squats (100) will severely tax muscular stamina, especially when performed between swims.
- Strength (4/10): Strict pull-ups require good relative pulling strength. Other movements are bodyweight endurance.
- Speed (4/10): Swimming speed and efficiently cycling through bodyweight reps are key, but overall endurance and stamina are paramount.
- Flexibility (2/10): Basic range of motion for swimming and bodyweight exercises.
- Power (2/10): Primarily an endurance WOD; power is not a major component, though efficient swimming strokes utilize some power.
Modality Profile
A G/M workout that adds a monostructural component (Row) to the gymnastics of 'Angie' (Pull-ups, Push-ups, Sit-ups, Squats).
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