Workout Description
10 Rounds For Time
1-2-3-4-5-6-7-8-9-10 Clean-and-Jerks (155/105 lb)
5 Pull-Ups
10 Push-Ups
15 Air Squats
Why This Workout Is Very Hard
Total volume is high: 55 clean-and-jerks at 155/105 lb plus 300 gymnastics reps. The barbell is moderately heavy for reps, demanding repeated bracing and power output, while push-ups and pull-ups accumulate fatigue. Expect 25–40 minutes for most, with grip and pressing endurance as key limiters and pacing crucial.
Benchmark Times for Modified Cindy
- Elite: <25:00
- Advanced: 27:00-29:00
- Intermediate: 31:00-33:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps (355) stress pressing and squat endurance. Push-ups and air squats accumulate quickly and challenge the ability to repeat moderate sets under fatigue.
- Strength (6/10): Repeated clean-and-jerks at 155/105 lb require solid baseline strength to maintain mechanics and bar speed across 55 reps without technical breakdown.
- Endurance (6/10): Sustained work for 25–40 minutes taxes aerobic capacity, though no monostructural element. Breathing rhythm and steady pacing are required to keep moving through later rounds without redlining.
- Power (6/10): Each clean-and-jerk demands hip extension and crisp turnover. Power output must be repeated consistently despite fatigue from the accumulating volume.
- Speed (5/10): Not a pure sprint; athletes should move deliberately with quick singles on the bar and efficient transitions to maintain pace without rushing into failure.
- Flexibility (2/10): Standard ranges of motion: front rack, overhead lockout, and hip/knee depth. Mobility helps efficiency but no extreme positions are required.
Scaling Options
Scale to: 115/75 lb with strict movement standards • 95/65 lb and banded or jumping Pull-Ups • 75/55 lb, Ring Rows, Elevated Push-Ups
Scaling Explanation
These options preserve the stimulus by matching strength demands and maintaining steady movement, preventing push-up or pull-up failure while keeping barbell reps as repeatable singles.
Intended Stimulus
A steady grind with quick, deliberate singles on the clean-and-jerk and controlled, near-unbroken sets on the gymnastics. Breathing should stay under control so you never hit muscular failure, especially in push-ups. The workout should feel challenging but manageable, with short transitions and consistent movement from start to finish.
Coach Insight
Pace early. Quick singles on the barbell from round one, and plan small, reliable sets for push-ups before fatigue hits.
The one tip: Protect your push-ups. Break them preemptively to avoid long, costly rest in later rounds.
Common mistakes: Opening with touch-and-go cleans, neglecting chalk and setup efficiency, and going unbroken on push-ups too long. Keep transitions tight.
Benchmark Notes
Use these times to gauge performance from beginner to elite. If you’re above the L5 time, consider reducing barbell load or breaking gymnastics earlier. Elite athletes will hold steady singles on the barbell and minimal gymnastics breaks, finishing in the mid-20 minutes.
Modality Profile
Time is dominated by bodyweight gymnastics (pull-ups, push-ups, air squats), with a substantial portion spent on the barbell. There’s no monostructural component. Most athletes will accumulate more minutes on gymnastics but the barbell demands focused, repeated efforts.
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