Wherever we are working out right now, whether in the front room, on the patio, in the park or in the garage, we could all use a real measure of our strength and fitness. After all, understanding where you stand is the only way to measure improvement. Condition testing is CrossFit‘s raison d’être and such a melting pot, ‘Angie’ is one of the best lockdown-friendly options you can find.
You’re going to do 100 reps of four movements – pull up, push-ups, sit ups and air squats. Do all 100 reps before moving onto the next move. Simply start the stopwatch on your phone and record your time at the end. Retest every few weeks to see if you can beat it.
Effortlessly demonstrated by Scott Brittonfounder of the functional fitness charity movement Fight against cancerthe 400 total reps will work all your major muscle groups to deliver a massive metabolic hit that will have you burning extra fat long after you’re done, while the high number of bodyweight reps is ideal for getting a bonus pump .
If you can’t do pull-ups anywhere, you can alternate bent-forward rows with a barbell or kettlebell. Anyway, pace yourself. It can be a race against time, but divide every 100 reps of each move into smaller sets. 10 sets of 10 with a short break is better than hitting 30 and then staring into space for the remaining 70. It should be a test.
1/ Pull up
Hanging with your arms straight (A), squeeze your shoulder blades together to initiate the pull, raise your chest to hit the bar (B). Checked back down. It could be an AMRAP, but don’t rush this one. The right form is everything. Don’t have a pull-up bar? Do bent-over rows with any weight.
2/ Push up
Keeping your core tight (A), lower your chest toward the floor (B), then press up. It helps to change your grip, so do one set with arms wide and then the next in the normal position. Tighten your glutes and abs to stay strong as you begin to tire.
Start with your legs bent and the soles of your feet together, then lie back with your hands behind your head (A). Tighten your abs as you rise up and touch your feet with your hands (B). Make sure to touch your hands behind your head every rep.
4/ Air Squat
Stand up straight (A), keep your chest up and drop your hips back, before bending your knees to lower your thighs until they are at least parallel to the floor (B). No half reps here, please. Then drive up. Take a deep breath and find a rhythm.