Workout Description
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Why This Workout Is Hard
Girl WOD (EMOM). Requires completing a round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Squats) every minute for 30 minutes. Tests consistency and muscular endurance at a demanding pace for a long duration.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Completing 30 rounds of 5 pull-ups, 10 push-ups, and 15 squats (totaling 150 pull-ups, 300 push-ups, 450 squats) is an extreme test of bodyweight muscular stamina.
- Endurance (7/10): Performing a round of Cindy every minute for 30 minutes is a significant test of sustained cardiovascular output and aerobic capacity.
- Speed (5/10): The ability to complete each round well within the minute to allow for some rest is crucial. This implies efficient movement speed and transitions.
- Strength (2/10): Primarily a test of relative bodyweight strength endurance; maximal strength is not a factor.
- Flexibility (2/10): Basic range of motion for pull-ups, push-ups, and air squats.
- Power (1/10): Focus is on consistent, sustained output within each minute, not maximal power per rep.
Modality Profile
A classic EMOM benchmark that is a pure test of gymnastics endurance, consisting of three bodyweight movements.
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