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Benchmark training

Angie Benchmark WOD

100-100-100-100 of pull-ups, push-ups, sit-ups, and squats for time. Classic bodyweight chipper.

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The prescription

Know the standard.

Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.

  • For time:
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Men · Rx

As prescribed

Women · Rx

As prescribed

Workout format

for time

Workout context

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.

Progression path

Build the base. Scale with purpose. Improve your time.

The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.

beginner

Build the base

Learn the movement standard, choose an honest starting point, and keep the work repeatable.

Small sets throughout. This takes 25-35 minutes.

PacingPull-ups: 5s

MovementStrict or banded pull-ups

Scaling50-50-50-50 instead

Coach note400 total reps

intermediate

Scale with purpose

Preserve the intended effort while building capacity, consistency, and better pacing.

Bigger sets early, break as fatigue sets in. Target sub-20:00.

PacingPull-ups: 10s early, 5s later

MovementKipping pull-ups

ScalingRx if possible

Coach notePull-ups are hardest

advanced

Improve your time

Use a sharper execution plan once the movement quality and capacity are already in place.

Big sets throughout. Sub-15:00 goal.

PacingPull-ups: 20-15-10 sets

MovementButterfly pull-ups

ScalingRx only

Coach noteSub-12:00 is elite

Athlete practicing a controlled scaled pulling movement with gymnastic rings

Scaling is skill building

Use the version that helps you come back stronger.

A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.

Explore scaling strategies

Execution notes

General tips for Angie.

1

400 reps total

2

Pull-ups are the limiter

3

Break early and often

Recommended gear

Gymnastics gripsChalkAbmat (for sit-ups)

Keep building

Use every benchmark to learn, then come back better.

Build the right base first. Your time becomes more meaningful when the movement and plan hold up.

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