WOD
“Cindy”
20 Minute AMRAP
5 Pull ups (or 3 Dumbbell rows/arm)
10 Push ups
15 Air squats
STIMULUS
Duration: Long
Volume: High (200+ reps)
Loading: Bodyweight
White Board Chat:
It’s been a minute since we tested this workout last – January 11, 2020. If we have a pull up bar, obviously rock and roll with pull ups, but if we are working with a dumbbell, perform 3 rows per arm. No need to alternate on these. Our goal for everyone today, regardless of how we are scaling this, is to get 10 rounds in at minimum depending on what we are working on. Each movement, at most, should be taking no more than :30 to complete our reps regardless of the scaling option we are using. If there is one movement that you are working on improving, let that be the piece that takes a little bit longer and allows you to rest more. Despite the fact we want to go fast today, don’t cheat the range of motion on any of the movements – especially the push up and air squat! Move with integrity on these!!
Modifications
NO EQUIPMENT?:
20 Minute AMRAP
5 Hollow rocks
10 Push ups
15 Air squats
- Volume
- If we are working towards our capacity to hit it hard for 20 minutes and sustain this volume and intensity, modify to 10 minutes and work on going all out
- Pull ups
- If we don’t have a pull up bar and are using dumbbells for rows, either scale the weight if possible and if not, cut the reps to 2/arm.
- If we have an injury or limitation that prevents us from using one arm, perform 3 dumbbell rows on the good arm
- If we are building our pull up capacity and have a bar, but 5 unbroken reps for the balance of the workouts is out of the cards, perform 2 per round
- If we are working towards our first pull up and have a pull up bar, perform either banded pull ups or ring rows depending on what you have
- Push ups
- Depending on where we are with capacity, cut the reps to 5 at the most from our toes if consistently performing 10 in under :30 for the balance of the workouts is out of the cards for today
- If we are building capacity to push ups off our toes, perform either wide-stance, kipping, push ups off our knees, or off an elevated plane. Pick an option that is challenging, but achievable for at least 5 reps consistently under :30 for the workout
- If we have an upper body injury or limitation that prevents us from using one arm, perform 10 single arm dumbbell floor presses with the good arm
- Air squats
- If 15 air squats will take us over :30, perform 10 for today
- If we have an injury or limitation that prevents us from air squatting, perform 15 good mornings with whatever you have to accomplish the task