No barbell, no equipment beyond a bar — just four hundred reps of your own bodyweight. Angie is a pure test of muscular endurance and pacing discipline, and the order you go through it in matters as much as your fitness does.
Suggested time cap: 30 minutes · Competitive target: sub-15 minutes at Rx. Order is fixed — pull-ups, push-ups, sit-ups, squats. Your score is the time it takes to complete all 400 reps.
Angie doesn’t test any single skill — it tests whether you can pace four hundred reps without burning out any one muscle group before the workout is over. The order is fixed for a reason: pull-ups first, while your grip and shoulders are fresh, then push-ups while your upper body is already fatigued, then sit-ups and squats to finish on movements your legs and core can still manage even when your arms are done.
Most athletes don’t fail Angie from lack of conditioning. They fail from spending too much of their upper body capacity in the first two movements and having nothing left for push-ups.
Angie scales per movement, not as a single load. Choose the row below that matches variations you can actually sustain for the full 100 reps of each movement.
| Level | Pull-ups | Push-ups | Sit-ups / Squats |
|---|---|---|---|
| Rx | Full ROM, chin over bar | Chest to floor | Standard ROM |
| Scaled | Banded or jumping pull-ups | Knee push-ups | Standard ROM |
| Beginner | Ring rows | Incline push-ups | Reduced to 50 reps each movement |
Scale the movement before you scale the reps. A full 100 reps of a scaled variation builds more capacity than a shortened set of the Rx movement.
The order isn’t optional, and neither is your pacing plan. Break every movement into manageable sets from the very first rep — don’t wait until you’re struggling to start resting.
A common approach: sets of 10–15 on pull-ups with short rests between sets, sets of 15–20 on push-ups, and larger sets of 20–25 on sit-ups and squats once your upper body is cooked but your legs are still fresh.
The athletes who post fast Angie times pace the first hundred reps like they’re planning for the next three hundred.
Angie is a bodyweight workout by design, but the pull-up movement survives a handful of straightforward substitutions.
| Equipment | Substitution | Ratio |
|---|---|---|
| No pull-up bar | Ring rows | 1:1 reps |
| No rings | Towel or doorframe rows | 1:1 reps |
| Can’t do 100 unbroken-eligible pull-ups | Banded or jumping pull-ups | 1:1 reps |
| No mat for sit-ups | Towel or folded mat | — |
FITL scales this automatically based on the equipment in your profile.
Sub-15 minutes at Rx is a strong time for an experienced athlete. Most CrossFit athletes finish Rx Angie in the 15–22 minute range. Scaled athletes should expect 20–30 minutes depending on pull-up and push-up capacity.
If you can’t do sets of at least 5–8 unbroken pull-ups, scale to banded or jumping pull-ups rather than grinding out 100 unassisted singles — the assisted version builds more useful volume in less time.
No — Angie’s order (pull-ups, push-ups, sit-ups, squats) is fixed. Changing the order changes which muscle groups are fresh for which movement, which changes the workout.
Yes, with scaled movements. Reduce to 50 reps per movement if 100 reps of any single movement isn’t achievable yet, and scale pull-ups and push-ups to assisted variations.
Get Angie — and every benchmark WOD — automatically scaled to your equipment and experience level.