Workout Description
3 Cycles For Time:
3 Rounds of "Cindy"*
10 Clean-and-Jerks (135/95 lb)
*1 round of "Cindy" = 5 Pull-Ups 10 Push-Ups 15 Air Squats
Why This Workout Is Medium
Total volume is high with 270 bodyweight reps and 30 clean-and-jerks, but movement complexity is moderate and the pacing favors steady output over maximal power. Expect most athletes to grind through 15–25 minutes. The barbell is heavy enough to slow cycling but not so heavy that it becomes a pure strength test, keeping overall difficulty in the medium range.
Benchmark Times for Cindy Full of Grace
- Elite: <12:30
- Advanced: 14:00-16:00
- Intermediate: 18:30-21:00
- Beginner: >34:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-rep gymnastics and 30 clean-and-jerks demand significant muscular endurance in shoulders, grip, and legs. Success hinges on repeating moderate sets without long breaks.
- Endurance (6/10): Sustained 15–25 minutes of work without monostructural cardio still challenges aerobic capacity. Breathing stays controlled while managing transitions and set changes across three cycles.
- Power (6/10): Explosiveness matters for efficient clean-and-jerks and quick transitions. However, the workout’s length tempers peak power in favor of repeatable efforts.
- Speed (5/10): Athletes benefit from brisk set cycling and snappy singles on the barbell, but overall pace is controlled to avoid early push-up or grip failure.
- Strength (4/10): The 135/95 lb clean-and-jerk requires baseline barbell strength, but it’s not near max. Most athletes use quick singles rather than heavy efforts.
- Flexibility (2/10): Standard ranges: shoulder extension for push-ups, overhead position for jerks, and squat depth. No advanced mobility requirements beyond solid, safe positions.
Scaling Options
Scale to: 3 cycles with 95/65 lb C&J • Ring Row or Jumping Pull-Up + elevated Push-Up • 2 cycles total with 115/75 lb
Scaling Explanation
These options preserve the stimulus by maintaining movement patterns and density while adjusting load, upper-body pulling/pressing difficulty, or total volume to match capacity.
Intended Stimulus
A steady, moderately long grinder. Cindy rounds should feel smooth and repeatable, with push-ups paced to avoid burnout. Clean-and-jerks are quick singles or small sets with tight rest. Breathing stays controlled, transitions are deliberate, and the barbell never becomes a dead stop. You should finish tired but in control, not blown up.
Coach Insight
Pace the push-ups early—go smaller sets than you think and keep rest short. Pull-ups should be efficient, not maximal. Use quick singles on the clean-and-jerks with a consistent cadence. The one thing: protect your push-ups; once they fail, everything slows. Avoid big early barbell sets, sloppy transitions, and gripping the pull-up bar too long—manage your grip.
Benchmark Notes
Times range from about 34 minutes (beginner) to 12–13 minutes (elite). Hitting the L5 target means steady sets on the gymnastics and quick singles on the barbell, finishing around 21 minutes. Faster times require unbroken or near-unbroken Cindy rounds and minimal rest between clean-and-jerk reps.
Modality Profile
The workout is dominated by gymnastics volume (pull-ups, push-ups, air squats) across nine Cindy rounds, with weightlifting from 30 total clean-and-jerks. No monostructural element appears, so the time and work are split heavily toward gymnastics with a meaningful barbell component.
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