PERFORMANCE

Warm-Up.

“Mind Muscle” Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

A.
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Consider attacking this as an EMOM if you’ve never achieved 20 rounds but are close/think you can. Read: Attacking That Longer EMOM for tips on how to be successful with that plan!

Compare your results to December 29, 2020.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Three sets of:
60 Second Run/Bike/Row
5 Down Ups
10 Divebomb Push-Ups
15 Jumping Jacks
20 Air Squats
Rest 60 seconds

*Increase intensity each set.

When the running clock reaches 18:00, perform the following…

Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 12-15/10-12 Calorie Bike or Row
Station 2 – 50 Double Unders
Station 3 – 10 Pull-Ups + Max Reps Push-Press
Station 4 – Rest

NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 30-45 Seconds of Side Shuffles
Double Unders – Substitute Lateral Line Hops
Pull-Ups – Substitute Superman Punches
Push-Press – Substitute Push-Ups

When the running clock reaches 45:00, perform the following…

Three sets of:
60 Second Plank Hold from Elbows
100 Foot Suitcase Carry each arm

NO EQUIPMENT SUGGESTIONS:
Suitcase Carry – Substitute 10-15 Side Plank Reach Throughs

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Luke Tipton
Luke Tipton
April 6, 2021 6:29 pm

20’ AMRAP
20 cal bike
20 kettlebell swings (24 kg)
20 box jump overs
6+20
*had to stop Cindy 3 pull-ups in due to elbow pain. Started hurting again during 21.3 BMUs. Going to rest it for 2 weeks to see if it improves.

Core Workout 1

Viv
Viv
April 6, 2021 6:09 am

20+5 Rx. This is a 5 rep PR from last time.

Janelle Winston
Janelle Winston
April 6, 2021 1:00 pm
Reply to  Viv

Nice!

Janelle Winston
Janelle Winston
April 5, 2021 9:28 pm

On a very exciting note, I made it into quarter finals as an individual and an AGQ! I don’t think I can actually do the competition this weekend for a couple reasons. I don’t have someone to judge me, I don’t have a ceiling to do 15’ rope climbs and we have plans to be away with friends this weekend. I really want to join in as it was a goal
to make it and even though I will be bottom of the pile, I want to participate. But maybe next year.

Mike Infante
Mike Infante
April 5, 2021 9:12 pm

“Cindy”
20 rounds + 2 reps

Janelle Winston
Janelle Winston
April 5, 2021 8:46 pm

21 + 13 – 18 reps short of my previous PR.

Had to do olympic kip because of the elbow, but felt pretty good. Push ups sucked. Did good form until round 9. Then the floppy type.

Logan Harris
Logan Harris
April 5, 2021 5:23 pm

24+28 Rx. Felt great – haven’t done that one in a while and is a great way to look back at how far I’ve come and how much this stuff actually works. Good job everyone!

Mugu
Mugu
April 5, 2021 6:03 pm
Reply to  Logan Harris

Great job! Huge numbers

Janelle Winston
Janelle Winston
April 5, 2021 9:29 pm
Reply to  Logan Harris

Awesome score! Great work!

Mugu
Mugu
April 5, 2021 4:30 pm

30 min and 3.3 miles on the treadmill
20 min Emom for Cindy.
HUGEEEEE tear on my hand on the LAST FREAKIN ROUNDDDDDD

Janelle Winston
Janelle Winston
April 5, 2021 9:29 pm
Reply to  Mugu

Sad! Hate that!

Mike Slagle
Mike Slagle
April 5, 2021 3:23 pm

A. Strict cindy
16+23 up from 15+15

B. 5k row done with nasal breathing to close.

Mugu
Mugu
April 5, 2021 6:03 pm
Reply to  Mike Slagle

Very nice for both! Especially the nasal breathing 5k row

Janelle Winston
Janelle Winston
April 5, 2021 9:30 pm
Reply to  Mike Slagle

Nice! Strict is no joke 🙂

Javier
Javier
April 5, 2021 3:15 pm

20+18
I think, could have easily miscounted 😂

Janelle Winston
Janelle Winston
April 5, 2021 9:30 pm
Reply to  Javier

Right? I was marking ever other round than started getting confused as I got tired so the I marked every round.

Jeremy Hammock
Jeremy Hammock
April 5, 2021 2:50 pm

22+5

1 round less than last time.
Coming off a virus this weekend and an all day district track meet today.

Love this workout though!

Janelle Winston
Janelle Winston
April 5, 2021 9:31 pm
Reply to  Jeremy Hammock

Nice job though! Especially having been sick.

Anika Tipton
Anika Tipton
April 5, 2021 2:31 pm

16+5- tried to do emom until it fell apart in about round 4 or 5 when I couldn’t do the push-ups unbroken anymore!

Candy Olkey
Candy Olkey
April 5, 2021 12:57 pm

A. Strict Cindy – 18 rounds + 3 reps Strict pull ups done in triples and singles until round 5 then singles Push ups UB until round 5 then 7/3 AS – UB ***21 reps more than on December 29! Kept up with the EMOM until round 11. B. 3 Rounds for quality 10 Alt Back Rack Rev Lunges + 5 OHS – 75#, 85, 95 10 Alt Single leg DB box step ups @ 30# DBs in FC 20 GHD sit ups 10 BSS @ 30# DBs in FC – each leg 10 Side plank hip dips – each… Read more »

Last edited 12 days ago by Candy Olkey
Anika Tipton
Anika Tipton
April 5, 2021 3:03 pm
Reply to  Candy Olkey

Nice job Candy! I suck at this workout so bad, I can’t believe you can do over 18 rounds strict. Way to go!

Janelle Winston
Janelle Winston
April 5, 2021 9:32 pm
Reply to  Candy Olkey

Nice job! Huge number for strict!

JT.
JT.
April 5, 2021 5:38 am

22 rounds. Strict RX
Haven’t done that in a while

Candy Olkey
Candy Olkey
April 5, 2021 12:57 pm
Reply to  JT.

Killed it JT!!

Lou
Lou
April 5, 2021 5:37 am

23+7 (unweighted)

Candy Olkey
Candy Olkey
April 5, 2021 12:58 pm
Reply to  Lou

Outstanding Lou!