Workout Description

Why This Workout Is Very Hard

This workout combines two benchmark WODs in a way that amplifies their difficulty. DT alone is considered very challenging due to heavy barbell cycling. Following each round of DT with two Cindy rounds creates a brutal push/pull conflict - the barbell volume fatigues the shoulders before hitting high-volume push-ups and pull-ups. The 5-round structure means 150 pull-ups and 300 push-ups total, with no built-in rest periods.

Benchmark Times for DT & Cindy Had A Baby

• Elite: <7:45
• Advanced: 8:15-8:50
• Intermediate: 9:30-10:20
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of mixed modalities taxes muscular endurance severely. Upper body particularly challenged through pull-ups, push-ups, and overhead work.
• Endurance (8/10): Five rounds of combined DT and Cindy creates significant cardiovascular demand through sustained work across barbell cycling and bodyweight movements with minimal rest opportunities.
• Power (7/10): Power cleans and push jerks demand explosive output, though fatigue will impact power production as rounds progress.
• Strength (6/10): Moderate loads in DT (155/105) combined with high-volume bodyweight movements creates meaningful strength demands, especially in fatigued states.
• Speed (6/10): Quick transitions between movements and efficient barbell cycling are crucial, but sustained power output limits max speed.
• Flexibility (5/10): Overhead position for jerks, front rack for cleans, and full range pull-ups/squats require decent mobility, especially under fatigue.

Movements

• Air Squat
• Deadlift
• Hang Power Clean
• Pull-Up
• Jerk
• Push-Up

Scaling Options

DT barbell weight: Scale to 115/75 or 95/65 to maintain power output. Sub ring rows or banded pull-ups for strict pull-ups. Push-ups to knees if needed. Reduce total rounds to 3-4 if needed. For advanced athletes struggling with pull-up volume, consider 3-2 pull-ups per Cindy round. Air squats can be modified to box squats for mobility issues. Consider 8-6-4 rep scheme for barbell complex if needed.

Scaling Explanation

Scale if unable to complete DT barbell complex in 3-4 sets or cannot perform 5 strict pull-ups when fresh. Priority is maintaining consistent movement through all rounds - scale load/volume to achieve 25-30 minute finish time. Form should not break down significantly in final rounds. Athletes should be able to maintain relatively consistent split times between rounds (within 60-90 seconds). Scale to preserve intended stimulus of moderate-intensity sustained effort rather than grinding through with poor mechanics.

Intended Stimulus

Moderate-length mixed modal workout (20-30 minutes) targeting both glycolytic and oxidative energy systems. Primary challenge is maintaining consistent output across barbell cycling and bodyweight movements. DT rounds test strength-endurance while Cindy rounds allow partial recovery through bodyweight movements. Overall stimulus aims to build capacity to handle moderate loads with sustained power output.

Coach Insight

Break DT barbell complex strategically - consider 7-5 on deadlifts, 5-4 on cleans, 4-2 on jerks. Quick but controlled transitions between movements. For Cindy rounds, use efficient kipping on pull-ups and maintain tight form on push-ups to avoid fatigue. Don't rush air squats but keep moving. Aim for 4-5 minutes per complete round. Rest 30-60 seconds between rounds as needed. Most athletes break down in rounds 4-5 - plan accordingly.

Benchmark Notes

This workout combines DT and Cindy elements. Let's break it down: 1. Using DT benchmark as primary anchor (155/105 loading matches) - Base DT (5 rounds): L10 = 360-420s (M) / 430-510s (F) - This workout has 5 rounds of single DT round = 1 round of original DT 2. Each Cindy round (from benchmark): - Elite: ~45s per round - Intermediate: ~75s per round - Beginner: ~120s per round 3. Per round calculation: - 1 round DT (~85s elite / ~100s intermediate) - 2 rounds Cindy (~90s elite / ~150s intermediate) - Transitions between movements (~15s) Total per round: ~190s elite / ~265s intermediate 4. Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.15x - Round 5: 1.25x 5. Final targets (M/F): L10: 465s/515s (7:45/8:35) L5: 620s/690s (10:20/11:30) L1: 960s/1080s (16:00/18:00) Scaled from DT benchmark but adjusted up significantly due to added Cindy volume and mixed modal fatigue between barbell and gymnastics work.

Modality Profile

Gymnastics (3): Air Squat, Pull-Up, Push-Up. Weightlifting (3): Deadlift, Hang Power Clean, Jerk. Equal split between G and W movements (3 each), no M movements present.