We first did today’s benchmark WOD, “Cindy,” on October 21, 2019. “Cindy” is a twenty minute AMRAP that utilizes your body weight only. AMRAP stands for “As Many Rounds or Reps As Possible.” In this workout, you will perform 5 pull-ups, 10 push-ups, and 15 air squats each round for twenty minutes, trying to complete as many rounds as possible in that time limit. As you work through the pull-ups, push-ups, and air squats, remember to pace yourself. Twenty minutes is a long time, and you don’t want to burn out during the first half of the workout!
If you performed this WOD back in October, now you will get the chance to see how far you’ve come since then. But please remember: Progress can be measured in many ways, not just performing more rounds or reps. Perhaps you feel more confident than you did when you first began. Perhaps you are able to squat deeper or work out longer. Celebrate your progress in whatever ways you can see it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Cindy
Rx:
20 minute AMRAP:
5 pull-ups
10 push-ups
15 air squats
I like AMRAPs because they scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, in this WOD, 20 minutes might seem overwhelming to a beginner. Pick a time that you feel like you can do and feel free to take breaks as needed. You can always keep going if you’re still feeling strong at the end of the workout. A beginner will also need to scale the movements. Pick the pull-up, push-up, and air squat modifications that are right for you. A beginner’s version of today’s WOD might look like this:
Scaled 1:
16 minute AMRAP:
5 ring rows
10 wall push-ups
15 air squats to plyo box
If you want to workout for the full 20 minutes but can’t perform all the movement Rx, that is okay too. Scale the movements so that they are appropriate for you today. Another version of today’s WOD might look like this:
Scaled 2:
20 minute AMRAP:
5 jumping pull-ups
10 kneeling push-ups
15 air squats
Your score is the total number of rounds and reps you complete during the 20 minute workout. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Opmerkingen