2 rounds for time of:
20 Push Jerks, 135/95 lbs
— then —
4 rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats
— then —
Run, 800 m
WORKOUT BRIEF
DESCRIPTION
This medium to long range workout combines gymnastics, weightlifting, and mono-structural components
The mix of movements, while challenging, will allow for minimal rest over the 2 rounds
The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running
The intended time range for this workout is between 15-25 minutes
PUSH JERKS
Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh
Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets
The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set
These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend
CINDY
1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout
RUN
See further down the page for 800 meter run substitutions
MODIFICATIONS
PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
Strict Pull-ups (3)
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Single Dumbbell Bent Over Rows (2x Reps Each Side)
PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups
800 METER RUN
1000 Meter Row
1600 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Trueform
60 Shuttle Runs [10 Meters]
STRATEGY
GENERAL
A 2-round workout is a great test of effective pacing
A goal today can be to keep you 1st round and 2nd round within 10-20 seconds of each other
Take a look at your time after finishing the first 800 meter run
Look to just about double up the time listed on the clock for your overall score
PUSH JERKS
Starting the workout with the push jerks and coming off the 800 meter run in the second round are nice incentives to push through larger sets
Breaking these up too much also means more power cleans and more time spent not moving
Look to get slightly outside of your comfort zone here without hitting a wall
Consider the following sets:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5 or 10-5-5
“CINDY”
The most important movements in these 8 total rounds of “Cindy” are the pull-ups and push-ups
These are the stations that we really have the potential of getting stuck on
Taking 1 quick break from the beginning may be most consistent while preventing burnout
A quick 3-2 on the pull-ups and 5-5 on the push-ups will be common options here
Slowing down the air squats can give you more time to recharge the upper body
RUN
Run at a moderate pace for your opening 800 meters that allows you to thrive on the 20 push jerks that follow
It is better to run a touch slower in order to hang on for bigger sets on the barbell
Your second 800 is ideally completed at a faster pace than the first 800
It can be helpful here to try and increase your speed with each 200 meter stretch
The first 200 will be likely the slowest, as you’re just finishing out “Cindy”
As the distance remaining decreases, try to increase your pace
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