“Cindy Got Jacked” For Time: 5 Rounds of “Cindy” (5 Pull-Ups, 10 Push-Ups, 15 Air Squats) 30 Overhead Squats (135/95) 1,000 Meter Row L2 Sub jumping or banded pullups Option 800m run for row L1 5 Rounds of Cindy - Box Push Ups - Ring Rows 20 MB Front Squats 400 M Run
The pacing of the rounds of “Cindy” will likely be centered around the upper body movements. Breaking the pull-ups and push-ups into at least two sets from the get-go wouldn’t be a bad idea. What’s more important than the air squats themselves are the movements that surround them. Pull-ups, push-ups, and overhead squats. The air squats can be a great opportunity to let the upper body recover so that they can move through better pressing, pulling, and supporting the bar overhead. Once at the overhead squats, athletes can aim to complete these in three sets maximum. 12-10-8 or 10-10-10 are both viable options. Finally, we can think about the row in three sections: 1. First 250 Meters 2. Middle 500 Meters 3. Last 250 Meters The first 250 meters will likely be the slowest as the upper and lower body will be fatigued from the overhead squats. In the middle 500 meters, athletes want to build a little bit of speed, aiming to go faster than their first 250. The final 250 meters should be the fastest pace of the day, nearly an all out effort to end the workout.