Angie
A classic functional fitness benchmark. One hundred reps each of pull-ups, push-ups, sit-ups, and air squats - completed in order, one movement fully before the next.
- Format
- For Time
- Time cap
- 20 mins
- Level
- intermediate
For Time
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Open in FizAngie is a for time workout by Fiz, built from 4 movements, with a 20 mins cap. It is set at intermediate level.
About Angie
Angie is one hundred pull-ups, one hundred push-ups, one hundred sit-ups and one hundred air squats, completed in that order — each movement finished entirely before the next begins. Four hundred reps, no rounds, no rotation, no relief.
Why the order is the difficulty
Cindy has the same movement family and is a completely different experience, because rotating between three patterns lets each one recover while the others work. Angie removes that. One hundred consecutive pull-ups is a volume most athletes have never attempted, and by rep forty the sets are down to twos and threes with long stares at the bar between them. Then one hundred push-ups arrive with the pulling muscles wrecked and the triceps fresh, which sounds like relief and is not.
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Small sets from rep one
The single mistake that defines a bad Angie is a big first set. Twenty unbroken pull-ups feels like banking progress; it is in fact spending the entire back half of the movement to save ninety seconds now. Pick a set size you could repeat twenty times — fives, or even threes — and take short, fixed rests between them from the very start. The same logic governs the push-ups: sets of ten with five seconds of rest will beat sets of thirty followed by a minute of lying on the floor, every time. The sit-ups and squats are where you make up time, so move through them continuously.
What's a good Angie time
Under fifteen minutes is a strong Angie and elite athletes go under eleven. Fifteen to eighteen is a good competitive time and most consistent athletes finish somewhere near the twenty-minute cap. If one hundred strict pull-ups is beyond you today, band them rather than reducing the count — the reason Angie is worth doing is the accumulated volume in a single unbroken block, and cutting the reps removes the only thing being tested.