Workout Description
3 Cycles For Time:
3 Rounds of "Cindy"*
10 Clean-and-Jerks (135/95 lb)
*1 round of "Cindy" = 5 Pull-Ups 10 Push-Ups 15 Air Squats
Why This Workout Is Hard
Three cycles, each consisting of three rounds of Cindy followed by 10 clean-and-jerks. Tests bodyweight endurance and barbell cycling under fatigue.
Benchmark Times for Cindy Full of Grace
- Elite: <28:46
- Advanced: 28:46-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Three cycles, each involving 3 rounds of Cindy followed by 10 clean-and-jerks, creates a significant and varied endurance challenge, testing recovery between bodyweight and barbell work.
- Stamina (8/10): High volume of Cindy (9 rounds total) tests bodyweight stamina extensively. Cycling 30 total clean-and-jerks at 135/95 lbs under fatigue adds a major muscular stamina demand.
- Strength (7/10): Clean-and-jerks at 135/95 lbs are a moderate-to-heavy load, testing strength-endurance when performed for 10 reps after bodyweight work.
- Power (7/10): Clean-and-jerks are an explosive, full-body power movement. Maintaining power after Cindy rounds is challenging.
- Speed (6/10): Efficiently moving through Cindy rounds and then quickly cycling the clean-and-jerks is key for a good overall time.
- Flexibility (4/10): Requires mobility for squats, pull-ups, push-ups in Cindy, plus full squat clean and jerk technique.
Modality Profile
A G/W workout combining the gymnastics of 'Cindy' (Pull-ups, Push-ups, Squats) with the weightlifting of 'Grace' (Clean and Jerks).
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