Sweatlas — Your Hybrid Training Map

Angie

One hundred reps of everything, one movement at a time.

The workout (For Time)

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

Estimated time: 12–25 min. Angie is a bodyweight grind that rewards patience over heroics. Because you must finish all 100 pull-ups before touching a push-up, break every movement into manageable sets from the very first rep so you never hit total failure. Expect your grip and shoulders to be smoked long before the squats bring the finish into view.

Standards

  • Complete all reps of one movement before moving to the next, in the order listed
  • Pull-up: chin over the bar, arms fully extended at the bottom
  • Push-up: chest to floor, full lockout at the top
  • Air squat: hip crease below the knee, hips and knees open at the top

Scaling

  • Band-assisted or ring-row pull-ups to keep sets moving
  • Push-ups from the knees or elevated to hands on a box
  • Cut to 75 or 50 reps per movement to hold quality

Coaching tips

  • Set a rep scheme before you start — small sets with short rest beat big sets to failure.
  • Shake out your grip between pull-up sets instead of hanging on and burning out.
  • The squats are your 'free' 100 — breathe here and reset for the sprint to the finish.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.