Deadlifts & Angie

Today’s Benchmark Angie is one of the least used of all the girls in affiliate programming, in Europe for sure. Done RX 100 reps of each before moving onto Screen Shot 2015-09-25 at 16.02.21the next exercise is a totally different beast to Helen or Fran, the two most common programmed.

Angie requires muscle stamina and the ability to flush lactic acid out of the muscles, especially on the push up part. At the games this year during the 100 push ups in Murph it was obvious how a lot of the games athletes had a big hole in there training, I was there and they were really suffering getting the push ups done in 2s and 3s, some even singles.

So we won’t be cherry picking our benchmarks, we will be using a big variety to keep you all as ready as possible for anything you tackle in the future.


Deadlifts – 5-5-5-5-5 – linear progression



100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Scaled is partitioned:

10 rounds:
10 Ring Rows
10 Push Ups
10 Sit Ups
10 Squats


Stretch Hip flexors