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The 400-Rep Bodyweight CrossFit Workout That Will Turbo Charge Your Metabolism

african american male athlete exercising sit ups with hands behind his head in a gym copy space
This 400-Rep Benchmark WOD Spikes Your Metabolismskynesher

Wherever we're working out at the moment, be that front room, patio, park or garage, we could all use a genuine gauge of our strength and fitness. Understanding where you are is the only way to measure improvement, after all. Testing fitness is CrossFit's raison d'etre and one such crucible, 'Angie', is the one of the best lockdown-friendly option you will find.

You're going to be doing 100 reps of four movements - pull-ups, press-ups, sit-ups and air squats . Do all 100 reps before moving onto the next move. Simply start the stopwatch on your phone and make a note of your time at the end. Retest every few weeks to see if you can beat it.

Demonstrated effortlessly by Scott Britton, founder of the charity functional fitness movement Battle Cancer, the 400 total reps will work all your major muscle groups to provide a huge metabolic hit that will see you burning extra fat long after you finish, while the high number of bodyweight reps is ideal for catching a bonus pump.

If you don't have anywhere to do pull-ups, you can swap in bent-over rows with either a dumbbell or kettlebell. Either way, pace yourself. It might be a race against the clock, but split each 100 reps of each move into smaller sets. 10 sets of 10 with a short break is better than bashing out 30 and then staring into space a lot for the remaining 70. It should be a test.

The Workout

pull ups
pull ups

1/ Pull-up

100 reps

Hanging with your arms outstretched (A), squeeze your shoulder blades together to initiate the pull, bringing your chest up to touch the bar (B). Lower back down under control. It may be an AMRAP but don’t rush these. Correct form is everything. Don't have a pull-up bar? Do bent-over rows with any weight.

pressup
pressup

2/ Press-up

100 reps

Keeping your core tight (A), lower your chest to the floor (B), then press up. Changing your grip helps, so do a set with arms wide, then the next in the normal position. Squeeze your glutes and abs to stay strong as you start to fatigue.

arm, leg, human leg, human body, sitting, elbow, shoulder, wrist, shoe, joint,
arm, leg, human leg, human body, sitting, elbow, shoulder, wrist, shoe, joint,

3/ Sit-up

100 reps

Start with your legs bent and your soles together, then lie back with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). Make sure you touch your hands behind your head each and every rep.

standing, weights, kettlebell, arm, shoulder, exercise equipment, muscle, human body, leg, photography,
standing, weights, kettlebell, arm, shoulder, exercise equipment, muscle, human body, leg, photography,

4/ Air Squat

100 reps

Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up. Take deep breaths and find a rhythm.

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