For minimum time, complete the following:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
Like almost all CrossFit workouts, the athlete must complete the movements in the order listed; all the pull-ups must be completed before starting the push-ups, and so on. That's a great challenge to the endurance of the muscles in each exercise, but it's not a serious challenge to metabolic condition, and it can be a little frustrating breaking the first two movements into a large number of sets.
So, a couple of months ago, I made up a WOD to see how fast I could complete all the movements in Angie if they were broken down according to a different scheme. I call this workout Angie in 10 Rounds, and it does what it says on the tin:
For minimum time, complete 10 rounds of the following:
This rep scheme really kept me moving, and I managed to complete the WOD, without trying too hard, in 13:01. That's almost 4 minutes faster than my best Angie time. I think I'll keep this workout in my quiver for future use.
- 10 pull-ups
- 10 push-ups
- 10 sit-ups
- 10 squats