“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Dumbbell Movement (50’s/35’s)
Rest 1 Minute Between Rounds
Round 1: Double Dumbbell Power Cleans
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters
WORKOUT BRIEF
DESCRIPTION
Pairing bodyweight and barbell movements in these fast paced 2-minute intervals
After completing 2 rounds of “Strict Cindy”, you’ll complete as many barbell reps as you can with whatever time remains
For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps
The barbell movements will change each round
Your score is the sum total of your 5 rounds of reps on the barbells
STRICT CINDY
1 round of “Strict Cindy” is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats
With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
To make sure we have enough time for the dumbbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
This gives you at least 30 seconds to work through barbell reps
Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”
You can even reduce rounds and complete 1 round of “Strict Cindy” instead of 2
BARBELL MOVEMENTS
There won’t be a lot of time to work through reps on the barbell, so weight selection is important
Choose a moderate weight that allows you to move for the majority of time remaining
This time frame will likely be between 30-60 seconds
Use one weight for all 5 movements
This weight will likely be selected based off the more difficult movements of rounds 3-5
If you’re on the fence, lighter weights are better, as they’ll keep you moving
MODIFICATIONS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Single Dumbbell Bent Over Rows (5 Reps Each Side)
PUSH-UPS
Reduce Reps
Hands Elevated (Box or Bench)
Knee Push-ups
POWER CLEANS
Hang power cleans
Single DB power cleans
FRONT SQUATS
DB or KB goblet squats
Air squats
HANG SQUAT CLEANS
Single DB hang squat cleans
Med ball squat cleans
POWER CLEAN & JERK
Single DB power clean and jerk (alt arms every 3 reps)
CLUSTERS
Single DB clusters
Med ball clusters
STRATEGY + WOD
“STRICT CINDY”
The faster you move through these 2 rounds, the more time you will have for the barbell movements
Move with a sense of urgency while still maintaining range of motion standards on each movement
Every second counts within these short windows, so make your transitions fast
Performing your push-ups, air squats, and barbell movements directly under the strict pull-up station can save valuable seconds
Since we’re alternating muscle groups and have only 2 minutes to work, aim for unbroken sets across the board if possible
BARBELL MOVEMENTS
Your approach on the barbell movements will likely depend on how much time you have left
The shorter amount of time, the more urgency there is to hold onto the barbell
If you have closer to a minute to work, you may throw in a quick break or two
Whatever time you have left in these windows, do your best to limit your rest, as there is rest built in between rounds
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