A. 20 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 20 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
# “Cindy”
AMRAP 20:
5 Pull-ups
10 Push-up
15 Air Squats
### GENERAL
### PULL-UPS
* Choose a variation you won’t break up more than once during the workout (2 sets max)
* Reducing reps, going banded, ring rows, or jumping pull-ups are options
### PUSH-UPS
* Choose a variation that you won’t break up more than twice during the workout (3 sets max)
* Reducing reps or elevating to a box or bench are options
# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)
## 3 Rounds
40 Seconds Box Step-ups
30 Seconds Active Samson
20 Seconds Bear Crawl
# MOBILITY (8:00 – 10:00)
## Wrist Stretch on Box: 45 Seconds
Place palms on the box with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Switch to fingertips facing away at the hallway point.
## Child’s Pose: 45 Seconds
With arms together and straight out front on the box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
## Handstand Hold or Push-up Plank Hold: 30 Seconds
Kick up into a handstand position on the wall. The goal here is to punch the head through towards the opposite side of the room. This will help athletes establish and open up the finish position of the strict handstand push-up. For athletes doing Cindy, hold the top of a push-up for 30 seconds and focus on keeping the body tight.
# TEACHING (10:00 – 20:00)
__________________________
## PULL-UPS
### Hips Open & Close
The hips will be the focus of all three of our bodyweight movements today. The big reason strict pull-ups are more difficult than kipping pull-ups is because we aren’t allowed to use the hips. The hips stay open the whole time, and athletes are forced to just use the upper body to pull the chin over the bar. In the kipping pull-up, athletes are able to open and close the hips to create power. Let’s focus on driving the hips up towards the bar aggressively first before we pull with the arms. The faster we open the hips, the lighter we’ll feel.
### Movement Prep
5 Scap Pull-ups
5 Kip Swings
3 Hip Pops (No Pull)
3 Kipping Pull-ups
### Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
## PUSH-UPS
### Hips Stay Open
The push-up is essentially the strict pull-up of the floor. Just like in the strict pull-up, athletes hips will stay open throughout the entire movement. This puts a lot of workload on the upper body to press up and the core and lower body to keep the hips from moving. Keeps the hips open for the full duration of each set by squeezing the belly, butt, and quads tight. See example of hips in the push-up [here](https://youtu.be/3k9hY9KBXP8).
### Movement Prep
10 Second Top Plank Hold
3-5 Push-ups
### Movement Substitutions
Reduce Reps
Push-ups to a Box or Bench
## AIR SQUATS
### Hips Open & Close
The air squat is probably the first thing we learned when we came in the gym door. With it being the least complicated of the three movements, we just want to ensure solid technique and a full range of motion. Movement quality and standard can get lost when focusing on the push-ups and pull-ups. Close the hips on the descent so the hip crease is below the top of the knee. Open the hips at the top so they are in line with the shoulders, knees, and ankles.
### Movement Prep
5 Pausing Air Squats
5 Air Squats
# CINDY REHEARSAL (20:00 – 25:00)
## 1 Round
5 Pull-ups
10 Push-ups
15 Air Squats
# CINDY STRATEGY + WOD (25:00 – 45:00)
## GENERAL
* Aim to hold a certain time per round
* For example, a round a minute is 20 rounds
* Likely comes down to upper body capacity
## PULL-UPS & PUSH-UPS
* This is the bulk of the workout
* Think about how we’d break these up 12-15 minutes in
* If that will be 2-3 sets, let’s do that from the beginning
* More about the second half than the first half
* Pull-ups: 3-2 or 5 Straight
* Push-ups: 10, 5-5, or 4-3-3.
## AIR SQUATS
* Use this station to recover the upper body movements
* Focus on quality of movement and breathing