Workout Description
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
Why This Workout Is Hard
A 20-minute AMRAP with ascending rounds of the classic Cindy triplet. Tests bodyweight endurance and stamina.
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): Extremely high potential volume of pull-ups, push-ups, and squats will severely test upper body and lower body muscular stamina and endurance.
- Endurance (7/10): A 20-minute AMRAP with ascending rounds of Cindy (pull-ups, push-ups, squats) creates a progressively harder cardiovascular challenge.
- Speed (4/10): Maintaining a consistent pace and minimizing rest as sets get larger is crucial. Individual rep speed is less important than overall work rate.
- 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 sustained muscular output and endurance over increasingly large sets, not maximal power.
Modality Profile
A weighted version of 'Cindy'. It remains a pure gymnastics endurance test, with the vest adding intensity.
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