Running Angie – a CrossFit inspired home workout

high knees / running in placeCrossFit has devised many specific workouts (called WODs, short for Workout Of The Day) which are used to help create fitness benchmarks and set goals. The first workouts were named after women, and included Angie, Barbara, Chelsea, Diane, Elizabeth and Fran. The only downside of CrossFit for home fitness is that all the workouts require some equipment – usually a pullup bar or a barbell.

We created the “Running Angie” as a fun way to do a CrossFit style workout without the need for a pull-up bar. Also, those who cannot do pull ups (which is probably most people who are looking to get fit and lose weight) can complete it.

The Original Angie WOD

The Angie WOD is done for time so makes a great measure of fitness. You simply aim to do it faster each time. The workout is:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

The best athletes take around 15 minutes to complete Angie, newcomers who are already strong and reasonable fit can expect to take towards 30 minutes. Anyway, that is not relevant here, as the “running Angie” is different.

Running Angie Workout

  • 100 high knees / running in place
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

The only difference is the pull-ups are switched for high knees / running in place. So rather than working the upper body twice you work the lower body twice. To do the high knees just run on the spot brining each knee up so that your thighs are at least parallel to the floor. The aim is to be fast and smooth with your feet dancing off the floor, rather than stamping on each step. This exercise is used by sprinters and other track and field athletes. It helps build more powerful legs.

Once the running knees are completed you perform 100 fill push ups with your chest going to within an inch of the ground each time. This is immediately followed by 100 traditional sit-ups and then finally 100 squats. The squats are bodyweight squats, often called Air Squats in CrossFit clubs. They are a low / deep squat with the backside almost reaching the floor. See our page on The Squat for more information.

Feel free to share your times below.

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