| TIMELINE | INTRODUCTION |
| 0:00 – 15:00 General Warm-Up (15 min) 15:00 -18:00 Pre-WOD Break/Prep (3 min) 18:00 – 43:00 WOD (25 min) 43:00 – 60:00 Accessory/Cool Down/Clean up (17 min) | Today we will see the classic muscular endurance test with “Cindy.” No single movement is overly technical, but your body will start to break down when you perform any three movements for 20 straight minutes. Smart breaks early will be key to avoiding burning out, especially on the push-ups. For some of your gymnastic ninjas, challenge them to take on the level-up opportunity today with “Mary,” Cindy’s sister workout on steroids. After members recover from the workout, work through some super sets of DB Floor Press and Bent Over Rows to finish out the day. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks! Keep moving is the name of the game today for all three groups! Pull-up variations can be altered (strict, kipping, etc) based on skill and fitness level. Full range of motion and good movement quality is a must on all reps! | General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group. Keep moving is the name of the game today for all three groups! Pull-up variations can be altered (strict, kipping, etc) based on skill and fitness level. Full range of motion and good movement quality is a must on all reps! | Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible. Keep moving is the name of the game today for all three groups! Pull-up variations can be altered (strict, kipping, etc) based on skill and fitness level. Full range of motion and good movement quality is a must on all reps! |
WARM UP: 00:00 – 15:00 (15 MINS)
| GENERAL | SPECIFIC |
| 3 RDS 12 Duck Walk Steps 10 Groiners 8 Scap Push-Ups 5 Dive Bomb Push-Ups 8 Scap Pull-Ups 5 Kip Swings | N/A |
PRE-WOD BREAK/PREP: 15:00 – 18:00 (3 MINS)
WOD: 18:00 – 43:00 (25 MINS)
| OPTION 1 | OPTION 2 |
| “Cindy” AMRAP X 20 5 Pull-Ups 10 Push-Ups 15 Air Squats | “DB Cindy” AMRAP X 20 5 Bent Over Rows 10 Push-Ups 15 Air Squats |
POST WOD: 43:00 – 60:00 (17 MINS)
| ACCESSORY | COOLDOWN |
| Every 2:30 x 4 12 DB Floor Press 12 DB Bent Over Rows | 1:00/side Scorpion Stretch |