Angie workout

Angie Crossfit Workout

Overview of Angie Workout

The Angie workout is a classic CrossFit workout that is named after Angie, a CrossFit athlete. It is a benchmark workout that is used to test an athlete’s endurance and strength. The workout involves four bodyweight exercises that are performed for a total of 100 repetitions each, for time. The exercises are pull-ups, push-ups, sit-ups, and air squats. The workout is considered to be a beginner-level workout and is a great starting point for those new to CrossFit.

Angie Workout: Workout Description

The Angie workout consists of the following exercises, performed in order:

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

The workout is performed for time, meaning the goal is to complete all 400 repetitions as quickly as possible. There is no prescribed weight for this workout, as it is a bodyweight workout.

Angie Workout: Workout Variations and Scaling Options

Not everyone who tries the Angie workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the number of repetitions: Instead of doing 100 repetitions of each exercise, start with a lower number and work your way up.
  • Use a resistance band for pull-ups: If you are unable to do pull-ups, use a resistance band to assist you.
  • Do push-ups on your knees: If you are unable to do push-ups, do them on your knees instead.
  • Reduce the range of motion for sit-ups: If you are unable to do full sit-ups, reduce the range of motion by only coming up partway.
  • Reduce the range of motion for air squats: If you are unable to do full air squats, reduce the range of motion by only going partway down.

Tips and Strategies for Angie Workout

Here are some tips for completing the Angie workout efficiently and safely:

  • Break up the repetitions: Instead of doing all 100 repetitions of each exercise at once, break them up into smaller sets. For example, do 10 sets of 10 repetitions.
  • Pace yourself: The Angie workout is a long workout, so pace yourself accordingly. Don’t go all out at the beginning and burn out halfway through.
  • Focus on form: Make sure you are doing each exercise with proper form to avoid injury.
  • Use your legs: For the pull-ups and push-ups, use your legs to help you generate momentum.
  • Breathe: Remember to breathe throughout the workout to avoid getting winded.

Athlete Performance in Angie Workout

Here are some average times for completing the Angie workout:

  • Beginner: 30-45 minutes
  • Intermediate: 20-30 minutes
  • Advanced: 15-20 minutes

It’s important to note that these times can vary widely depending on the athlete’s fitness level and experience.


The Angie workout is a great beginner-level workout that is designed to test an athlete’s endurance and strength. It consists of 100 repetitions of four bodyweight exercises, performed for time. Remember to pace yourself, focus on form, and breathe throughout the workout.