Workout Description
AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)
Why This Workout Is Hard
A challenging variation of Cindy using weighted pull-ups, deficit push-ups, and weighted squats. Tests strength endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Weighted pull-ups, deficit push-ups, and weighted squats significantly increase the muscular stamina required for pulling, pushing, and squatting compared to standard Cindy.
- Endurance (7/10): A 20-minute AMRAP with weighted and more challenging variations of Cindy's movements maintains a high cardiovascular demand.
- Strength (7/10): Weighted pull-ups (35/25 lb), deficit push-ups, and plate squats (45/35 lb) introduce a significant strength component, testing strength endurance under load.
- Speed (5/10): Efficiently cycling through the more challenging movements and minimizing rest is key for maximizing rounds.
- Power (4/10): While movements are loaded, the AMRAP format encourages sustained effort over maximal power per rep. Kipping weighted pull-ups would add a power component.
- Flexibility (3/10): Requires mobility for squats (potentially deeper with plate), pull-ups, and deficit push-ups (increased shoulder ROM).
Modality Profile
A weighted variation of Cindy where two of three movements include external load (weighted pull-ups and plate squats), making it predominantly a weightlifting workout despite the gymnastics movement patterns.
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