Angie Benchmark WOD
100-100-100-100 of pull-ups, push-ups, sit-ups, and squats for time. Classic bodyweight chipper.
The Workout
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Rx Standards:
Men: As prescribed
Women: As prescribed
Equipment Needed
- Pull-up bar
Time Standards
History of Angie
Angie is a classic Girl WOD benchmark featuring 400 total bodyweight reps. Named in the CrossFit tradition, it tests muscular endurance across four fundamental movements.
Complete Strategy Guide
Angie is a long grind. Break movements early and often. Don't go unbroken.
Beginner Strategy
Small sets throughout. This takes 25-35 minutes.
Pacing
- • Pull-ups: 5s
- • Push-ups: 10s
- • Sit-ups: 20s
- • Squats: 25s
Movement Tips
- • Strict or banded pull-ups
- • Knee push-ups if needed
- • Full ROM sit-ups
- • Deep squats
Scaling Options
- • 50-50-50-50 instead
- • Banded pull-ups
- • Knee push-ups
Pro Tips
- • 400 total reps
- • Grip fails
- • Pace conservatively
Intermediate Strategy
Bigger sets early, break as fatigue sets in. Target sub-20:00.
Pacing
- • Pull-ups: 10s early, 5s later
- • Push-ups: 20-15-10 sets
- • Sit-ups: 25s
- • Squats: 50-50 or unbroken
Movement Tips
- • Kipping pull-ups
- • Strict push-ups
- • Fast sit-ups
- • Quick squats
Scaling Options
- • Rx if possible
Pro Tips
- • Pull-ups are hardest
- • Push-ups slow down
- • Sit-ups and squats are recovery
Advanced Strategy
Big sets throughout. Sub-15:00 goal.
Pacing
- • Pull-ups: 20-15-10 sets
- • Push-ups: 25-20-15 sets
- • Sit-ups: 50-50
- • Squats: unbroken
Movement Tips
- • Butterfly pull-ups
- • Fast push-ups
- • Efficient sit-ups
Scaling Options
- • Rx only
Pro Tips
- • Sub-12:00 is elite
- • Shoulders burn
- • Stay moving
General Tips for Angie
400 reps total
Pull-ups are the limiter
Break early and often
Recommended Gear
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