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Superior Pull Up WODs to Make you Look Good and Move Well

Time for a stronger upper body!

Pull Up WODs 6 – Angie

For Time

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

Complete all reps of each exercise in the order written before moving to the next.

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie”

– Beginner: 26-35 minutes

– Intermediate: 21-25 minutes

– Advanced: 15-20 minutes

– Elite: <14 minutes

Tips and Strategy

Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it. When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.

Pull Up WODs Intended Stimulus

Angie” should feel really difficult during the push-ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the sit-ups and air squats.

Unlike many CrossFit-style workouts, “Angie” actually gets easier as the time ticks on. Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.

Scaling Options

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least. (See: Push-Up Scaling | Pull-Up Scaling)

Pull Up WODs Intermediate

For Time

  • 60 Pull-Ups
  • 60 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Pull Up WODs Beginner

For Time

  • 50 Ring Rows
  • 50 Knee Push-Ups
  • 50 Sit-Ups
  • 50 Air Squats

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