March 26, 2020

Day #14 – “Cindu”

By phy6

“Cindu”

AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

Stimulus

  • “Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning
  • Let’s break these up in a way that you would if you were completing 15 rounds for time
  • The big things to consider are the upper body movements
  • The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout
  • If you need a quick break here, think about going 3-2
  • The push-ups can add up over these rounds
  • Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
  • The air squats help you pace out workout and provide a break for the upper half
  • Move at a pace through those that allows you to thrive on the upper body movements
  • Choose rep number or variation that allows double unders to be completed in 1 set

Warm-Up – 2-3 Sets

5 Inchworms Video
30 Second Hollow Hold Video
10 Scapular Pull-Ups Video
30 Second Arch Hold Video
5 Air Squats (with 3 second pause at the bottom)


“Cindu” (No Equipment Version)

AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)

Stimulus

  • “Cindu” alternates between upper body pull, and upper body push, lower body push
  • Let’s break these up in a way that you would if you were completing 20 rounds for time
  • The big things to consider are the upper body movements
  • The push-ups can add up over these rounds
  • Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
  • For the air squats hops let’s jump latterally over our odd-object
  • Move at a pace through those that allows you to thrive on the upper body movements

Movement Videos

Odd-Object Rows Video

Warm-Up – 2-3 Sets

5 Inchworms Video
30 Second Hollow Hold Video
10 Scapular Pull-Ups Video
30 Second Arch Hold Video
5 Air Squats (with 3 second pause at the bottom)