The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 100 | Hang Power Snatch | 30 kg | 20 kg |
| 100 | Push Press | 30 kg | 20 kg |
| 100 | Sumo Deadlift High Pull | 30 kg | 20 kg |
| 100 | Front Squat | 30 kg | 20 kg |
Women: 100 Hang Power Snatches, 100 Push Press, 100 Sumo Deadlift High Pulls, 100 Front Squats – all at 20 kg
How Andi works
Andi is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Andi is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Andi time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 16:00 | up to 17:35 |
| Advanced | up to 21:00 | up to 23:05 |
| Intermediate | up to 27:00 | up to 29:40 |
| Beginner | up to 34:00 | up to 37:25 |
| Novice | over 34:00 | over 37:25 |
Tips for Andi
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Andi
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Hang Power Snatch: Hang Muscle Snatch; Hang Power Snatch with a PVC pipe
- Push Press: Dumbbell Push Press; Push Press with an empty bar
- Sumo Deadlift High Pull: Kettlebell Sumo Deadlift High Pull; Sumo Deadlift without the high pull
- Front Squat: Goblet Squat; Front Squat with an empty bar