“Well done is better than well said.” – Benjamin Franklin
Deadlift 5×3 at 72% 1RM
DEADLIFT
Today’s strength portion has a time component. Athletes will have 10min., performing a set every 2min.
Percentages should ideally range from 68-74%
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
Complete as many rounds as possible in 5 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
** Rest 1min. **
Complete as many rounds as possible in 5 mins of:
5 Chest-to-bar Pull-ups
10 Push-ups
15 Air Squats
** Rest 1min. **
Complete as many rounds as possible in 5 mins of:
5 Bar Muscle-ups
10 Push-ups
15 Air Squats
WORKOUT BRIEF
DESCRIPTION
Today’s all bodyweight workout is an interval progression of the benchmark workout “Cindy”
The pull-up variation will change with each new 5-minute window:
* Rest 1min. after each of the 5min. AMRAPs *
1st 5 Minutes: Strict Pull-ups or Pullups
2nd 5 Minutes: Pull-ups (Chin Over) or Chest-to-Bar Pullups
3rd 5 Minutes: Chest to Bar Pull-ups or Bar Muscle Ups
Your score for each 5-minute AMRAP is total rounds and reps completed
Your final score will be these 3 scores added together
Ideally, we’re picking rep number or variations that allow for at least 5 rounds (1 round on the minute)
With a little rest built in and less overall time, our pace will be slightly faster than if we were completing “Cindy” as prescribed (20 minute workout)
The constant rotation from upper pull to upper press to lower press will also allow for a higher intensity throughout
PULL-UPS
Let’s ideally choose a number or variation that allows for unbroken sets throughout
Reducing the number or using a band can help meet this recommendation
With such short windows to work within, breaking excessively here means less time moving forward
We recommend that athletes who have no goal of competing sub out regular pull-ups for chest to bar pull-ups
PUSH-UPS
Choose a rep number or variation that allows you to clear this station with 1 break per round
The rep number here is higher than pull-ups, so we’ll say 1 break instead of unbroken
AIR SQUATS
Ensure full range of motion while moving quickly through the easier station of the three
MODIFICATIONS
5 PULL-UPS
Reduce Reps
5 Banded Strict Pull-ups
10 Ring Rows
10 Dumbbell Rows From Plank Position (Each Side)
10 Single Dumbbell Bent Over Rows (Each Side)
10 PUSH-UPS
Reduce Reps
Hands Elevated (Box or Bench)
Bands across rig or chest
STRATEGY
GENERAL
The upper body movements will present the biggest challenge today
Depending on the pull-up variation, you may want to take at least 1 break per round
Breaking the set of 5 into 3-2 can be fairly consistent across the board
Don’t feel like you have to stick with one plan – adjust your break-up approach to as needed to keep moving forward
Breaking the push-ups can also be helpful with managing the overall volume
Quick breaks of 5-5 or 4-3-3 are two options to help push off fatigue
Adjust your air squat cycle time to support the two upper body movements
If the upper body movements aren’t an issue, cycle these fairly quickly
If your upper half needs more time to recover, slow your cycle time
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