Workout of the Day
“Run, Cindy, Run!”
3 Rounds for Time
800m Run
5 Rounds of “Cindy”
*1 Round of Cindy =
5 Pull-Ups
10 Push-Ups
15 Air Squats
Notes
Today’s workout provides an opportunity to practice some of the simplest, most foundational exercises with virtuosity under fatigue. Push your pace on the runs, break the gymnastics early as needed to stay fresh for 5 quick rounds at a time, and don’t get lost in transitions… they matter a lot today.
Target < 35 min
Run < 4:30
680m
550m
5 Rounds of Cindy < 7:30. Scaling ideas include…
A. 4 Rounds RX’d after each run
B. 5 Rounds x 3 Pull-ups + 6 Push-ups + 15 Squats
C. 5 Rounds x 5 Foot Assisted Pull-Ups / Ring Rows + 10 Elevated Push-Ups + 12-15 Squats
*Advanced athletes who are already scoring 20+ rounds on Cindy (20 min AMRAP) may elect to scale up today:
1 Round of Cindy+ =
3-5 Bar Muscle Ups
10 Deficit Push-Ups
15 Alternating Single Leg Squats (Pistols)
Programming Template: Week 1/8
If you’re gonna do 100 Overhead Squats, might as well do it in good company
Saturday 8/1: WNBA NY Liberty vs PHX Mercury
Calling all Liberty fans! Come by and support the home team in their away game versus the PHX Mercury. We’ll be streaming on the big screen for all those who want to attend. The gym will provide some refreshments but feel free to bring food, snacks and beverages!
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