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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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These WODs similar to Cindy Full of Grace share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance8/10Three 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.
Stamina8/10High 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.
Strength7/10Clean-and-jerks at 135/95 lbs are a moderate-to-heavy load, testing strength-endurance when performed for 10 reps after bodyweight work.
Flexibility4/10Requires mobility for squats, pull-ups, push-ups in Cindy, plus full squat clean and jerk technique.
Power7/10Clean-and-jerks are an explosive, full-body power movement. Maintaining power after Cindy rounds is challenging.
Speed6/10Efficiently moving through Cindy rounds and then quickly cycling the clean-and-jerks is key for a good overall time.

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

Difficulty:
Hard
Modality:
G
W
Time Distribution:
16:16Elite
23:46Target
28:46Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10