Workout Description

Why This Workout Is Extremely Hard

This workout combines two classic benchmarks (Cindy and DT) in a grueling descending format that creates multiple compounding challenges. The heavy barbell cycling of DT (70kg) must be performed 14 total times, while accumulating 140 pull-ups, 280 push-ups, and 420 air squats from Cindy. The combination of high-volume gymnastics with heavy Olympic lifting under fatigue makes this brutal, even with a partner sharing the work.

Benchmark Times for Seedy

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Extremely high volume of both bodyweight movements and barbell cycling. Total reps exceed 1000 with significant upper body demands throughout.
• Endurance (9/10): Extended duration with descending Cindy rounds combined with heavy DT creates significant cardiovascular demand over 30-40 minutes of continuous work.
• Speed (8/10): Fast transitions and efficient barbell cycling essential. Partner format allows strategic rest but demands quick changeovers.
• Strength (7/10): Heavy DT rounds (70kg) require substantial strength. Repeated exposure maintains strength demand even as fatigue accumulates.
• Power (6/10): DT's hang power cleans and shoulder-to-overhead require explosive output, though power diminishes with fatigue.
• Flexibility (4/10): Standard mobility requirements for Olympic lifts and bodyweight movements. Shoulder mobility crucial for overhead work.

Movements

• Pull-Up
• Push-Up
• Air Squat
• Deadlift
• Hang Power Clean
• Shoulder-to-Overhead

Scaling Options

Level 1 (Intermediate): Reduce DT weight to 52/35kg, use banded pull-ups or jumping pull-ups, push-ups from knees. Level 2 (Beginner): Further reduce DT weight to 43/29kg, ring rows for pull-ups, box push-ups, reduce Cindy rounds by 1-2 per block. Level 3 (Foundations): Use empty barbell for DT, standing ring rows, wall push-ups, reduce total volume by 25-30%. For all levels: maintain 2:1 work-rest ratio between partners.

Scaling Explanation

Scale if unable to perform 3+ strict pull-ups, 10+ push-ups unbroken, or cycle DT weight for 5+ reps when fresh. Priority is maintaining consistent movement through all rounds - technique should not break down significantly. Target completion time is 35-40 minutes for scaled versions. Partners should finish within 2-3 minutes of each other. Scale load and volume to allow continuous work with brief, planned rest periods rather than forced extended breaks.

Intended Stimulus

Long-duration, oxidative workout (30-40 minutes) with mixed modal demands. Combines high-volume bodyweight movements with moderate-heavy barbell cycling. Primary challenge is mental fortitude and pacing strategy while maintaining quality movement patterns. Tests both muscular endurance and strength-endurance capacity across multiple domains.

Coach Insight

Partners should alternate complete rounds - one person works while other rests. Break Cindy rounds into 2-3 sets early (3-2 pull-ups, 5-5 push-ups, 8-7 squats). For DT rounds, touch-and-go deadlifts when possible, but break cleans and STOH into singles or doubles. Transition quickly between movements but maintain full range of motion. As fatigue accumulates in later rounds, increase rest between sets but keep moving. Target 60-90 seconds per Cindy round and 2-3 minutes per DT round early, expecting slowdown.

Benchmark Notes

This is a complex partner workout combining Cindy and DT elements. Let's break it down: 1. Base calculation using DT anchor (155/105lb version): - Standard DT (5 rounds): L10 = 6-7 min, L5 = 9-11 min, L1 = 14-16 min - This workout uses 14 rounds of DT (2 rounds x 7 sets) - Load is slightly lighter (70/50kg vs 155/105lb) but volume is much higher 2. Cindy elements analysis: - Total Cindy rounds: 28 (7+6+5+4+3+2+1) - Each Cindy round = 30 reps (5 pull-ups, 10 push-ups, 15 squats) - Total reps: 840 bodyweight reps 3. Fatigue considerations: - Heavy barbell cycling fatigue compounds across DT rounds - Grip fatigue from pull-ups impacts hang power cleans - Push-ups affect shoulder endurance for S2OH 4. Partner element benefit: - Allows alternating work/rest - Estimate 15-20% faster than individual pace 5. Final targets (adjusted from DT anchor): Men: L10: 22:00 (1320 sec) L5: 30:00 (1800 sec) L1: 40:00 (2400 sec) Women: L10: 26:00 (1560 sec) L5: 34:00 (2040 sec) L1: 45:00 (2700 sec)

Modality Profile

Gymnastics (3): Pull-Up, Push-Up, Air Squat. Weightlifting (3): Deadlift, Hang Power Clean, Shoulder-to-Overhead. Equal split between G and W movements (3 each), no M movements present. 50/50 split between two modalities.

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