For TimeMetconBenchmark
Cindy Full of Grace
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Cycles, For Time:
3Rounds of Cindy
1 round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
10Clean-and-Jerks
↳ 135/95 lbs (61/43 kg)
10 Push-Ups
15 Air Squats
10 Clean-and-Jerks (135/95 lbs)
*1 round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Note: 1 round of Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Coaching Tips
Strategy
- 1Break up Pull-Ups and Push-Ups if you feel fatigue setting in to avoid failing movements.
- 2For the Clean-and-Jerks, focus on power from your legs and keeping a tight core throughout.
- 3Keep a consistent pace throughout the rounds of Cindy; avoid going too fast early on to save your energy for the Clean-and-Jerks.
- 4Consider maximizing rest between movements for the Clean-and-Jerks to maintain form.
Safety Considerations
Technical Focus
Ensure proper form in Clean-and-Jerks to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Row at a moderate pace.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or stick for shoulder mobility.)
- 10 each side Ankle Stretch(Kneel and stretch each ankle.)
- 10 each side Hip Openers(Use a wall or your hands for balance.)
Movement Prep:
2 rounds- 10 Air Squats(Focus on depth and control.)
- 5 Push-Ups(Perform with correct form, not going to failure.)
- 5 Power Cleans(Use a light barbell to practice the motion.)
Scaling Options
Intermediate
Reduce weight and modify movements
- 1
pull ups
Banded Pull-Ups
- 2
push ups
Knee Push-Ups
- 3
air squats
- 4
clean and jerks
Weight: 108/76 lbs (49/34 kg)
Scaled
Increase adaptations for beginner fitness levels
- 1
pull ups
Ring Rows
- 2
push ups
Incline Push-Ups
- 3
air squats
- 4
clean and jerks
Weight: 81/57 lbs (37/26 kg)