Workout Description

Why This Workout Is Medium

Angie is 400 unpartitioned bodyweight reps. Using the framework: work density = (400 × 0.5) ÷ ~25 min ≈ 8 units/min (low). Movement complexity averages mostly basic movements with one moderate element (pull-up). Time domain typically lands in the 20–30 minute range. No modifiers apply. Combined, this maps to a Medium rating, despite the grindy muscular endurance feel.

Benchmark Times for Angie

• Elite: <15:00
• Advanced: 19:00-23:00
• Intermediate: 26:00-30:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Massive volume across upper and lower body demands high muscular endurance, especially on pull-ups and push-ups where failure risk is real.
• Endurance (5/10): Sustained heart rate from continuous bodyweight work, but no dedicated monostructural element. Cardio matters, yet the limiter is rarely breathing—more often local muscle fatigue.
• Speed (3/10): Some benefit from quick cycling and sharp transitions, but long sets and fatigue slow cadence; sprinting is unsustainable.
• Flexibility (2/10): Basic ranges of motion: full-depth squat, full lockout, and shoulders to full extension. No advanced mobility demands.
• Strength (1/10): No external loading; strength requirements are limited to moving bodyweight through full ranges with controlled form.
• Power (1/10): No explosive lifts or jumps. Output is steady and grinding rather than powerful and sudden.

Scaling Options

Scale to: 75-75-75-75 reps • Jumping/Banded Pull-Up + Elevated Push-Up • Ring Row + Anchored Sit-Up (perform 60-60-60-60 reps)

Scaling Explanation

These options reduce volume and modify pulling/pressing difficulty so you can maintain good mechanics, avoid failure, and finish in the intended time domain.

Intended Stimulus

A steady, tough grind with brief, planned breaks—not a sprint. Open with controlled, manageable sets on pull-ups and push-ups to avoid early failure, then pick up pace on sit-ups and keep smooth, fast air squats. Heart rate should climb but stay manageable; local muscular endurance in lats, grip, chest, and triceps is the limiter.

Coach Insight

Pace the pull-ups and push-ups from the first set. Think small, repeatable chunks with short, consistent rest. The one tip: stop one rep before failure. Leave a rep in the tank to prevent long, costly breaks later. Common mistakes: going unbroken too long early, sloppy ROM (no lockout/no depth), and wasting time between movements. Transition purposefully.

Benchmark Notes

These targets reflect your ability to manage large sets on pull-ups and push-ups, then keep steady on sit-ups and squats. Faster times indicate strong gymnastics stamina with minimal rest and efficient transitions. Use them to choose an appropriate scale so you finish within your bracket while maintaining solid movement standards.

Modality Profile

All movements are gymnastics/bodyweight. There is no monostructural engine piece or external loading. Most time is spent on upper-body pulling and pushing, with sit-ups and squats continuing the bodyweight theme. Expect pure gymnastics stamina with grip and shoulder fatigue setting the tone early.

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These WODs similar to Angie share comparable training demands, time domains, and movement patterns.