Workout Description

Why This Workout Is Medium

A variation of Angie performed in reverse order. Tests high-volume bodyweight endurance.

Benchmark Times for Upside-Down Angie

• Elite: <41:15
• Advanced: 41:15-33:46
• Intermediate: 33:46-25:01
• Beginner: >25:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Performing 100 reps each of squats, sit-ups, push-ups, and pull-ups will severely tax leg, core, pushing, and pulling muscular endurance respectively. The order may affect fatigue patterns compared to standard Angie.
• Endurance (7/10): For time: 100 air squats, 100 sit-ups, 100 push-ups, 100 pull-ups. This is a high-volume bodyweight chipper, performed in reverse order of the classic 'Angie'. It tests muscular endurance and cardiovascular fitness over a moderate-to-long duration.
• Speed (5/10): Efficiently cycling through all four 100-rep bodyweight movements with consistent pacing and minimal rest is crucial for a good time.
• Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load.
• Flexibility (2/10): Requires basic mobility for squats, sit-ups, push-ups, and pull-ups.
• Power (2/10): Kipping pull-ups can have a power component, but the WOD is overwhelmingly focused on sustained endurance and high-volume bodyweight stamina.

Modality Profile

A pure gymnastics workout, a variation of 'Angie' with more complex gymnastics movements.

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