Little twist off our Cindy test WOD…

 

WORKOUT:

“Heavy Cindy”

In groups of 2-3 perform a new round every 5-7 minutes for 5 total rounds depending on your group sizes and weight differences:

** We many alter the timing of each of these rounds depending on class sizes **

FROM 0:00-6:00 ON THE CLOCK:

5 Weighed Pull Ups (Use around 60% 1RM)

* Work 5 sec Negatives & Partials as subs

10 Weighted Push Ups (Plates on back)

* Work lower box Push Ups

15 Back Squats (Start @ 50% 1RM)

 

FROM 6:00-12:00 ON THE CLOCK:

4 Weighted Pull Ups (65% 1RM or so)

8 Weighted Push Ups (Heavier or deeper)

12 Back Squats (60% 1RM)

 

FROM 12:00-17:00 ON THE CLOCK:

3 Weighted Pull Ups (70% 1RM or so)

6 Weighted Push Ups (Heavier or deeper)

9 Back Squats (70% 1RM)

 

FROM 17:00-21:00 ON THE CLOCK:

2 Weighted Pull Ups (70-75% 1RM)

4 Weighted Push Ups (Heavier or deeper)

6 Back Squats (75-80%)

 

FROM 21:00-25:00 ON THE CLOCK:

1 Weighted Pull Up (75-80% 1RM)

2 Weighted Push Ups (Heavier or deeper)

3 Back Squats (80-90% 1RM)

 

ALL members of your group must complete an exercise before you can move onto the next exercise and then you all will rest until the next time mark for the next round…

 

Try to complete each round as quickly as you can and rest with the time remaining until the next round starts…

 

All these rounds should be tough so pick a weight/height that really challenges you to complete each set…

 

POST YOUR SET UP FOR EACH ROUND AND TOTAL TIME TO COMPLETE EACH ROUND WITH YOUR TEAM TO COMMENTS

 

Justin VanBeek

Written by: Justin VanBeek

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