Angie
A bodyweight ladder of four gymnastics and core staples — 100 reps each of pull-ups, push-ups, sit-ups, and air squats, done straight through in that order for time.
- 100Pull Ups
- 100Push Ups
- 100Sit Ups
- 100Air Squats
Movements in this workout
Scaling
Scaled
50 reps per movement, or bands for the pull-ups. Keep the do-all-of-one-before-the-next order — rotating movements defeats the test.
Beginner
25-50 ring rows, elevated push-ups, sit-ups, and box squats. Break into small planned sets from rep one; nobody's arms survive improvisation.
The story
One hundred pull-ups, then a hundred push-ups, then a hundred sit-ups, then a hundred squats — completed in order, each movement finished before the next begins. The format is brutal in its simplicity: no rotating away from a failing muscle group. How you break up the first two hundred reps decides the workout. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2004-07-26.
First posted 2004-07-26
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).