5 Rounds of “Cindy”
3 Rounds of “DT”
1K Row or 800m Run
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105) (135/95)
In this chipper, we will progress from a bodyweight triplet, to an all-barbell couplet, and finally to a row finish.
On the barbell, we are looking for a load that we could do a full round with (12 DL, 9 HPC, 6 Jerks) unbroken if we had to, when fresh.
On the Cindy rounds, our goal is a consistent, “breathing” pace. When we refer to a breathing pace, we are striving for an effort that is sustainable for a longer duration (8+ minutes). A focus here is to move with a consistent pace for all five rounds, but to reserve effort for a more intensive task – the DT rounds.
During the DT rounds, we will need short breathers between sets. If we enter these rounds heavily fatigued by pushing too hard on the Cindy rounds, our breaks become longer and longer, along with our sets becoming shorter and shorter. When looking at this workout from a the macro level, this is where time can be lost for many. View the the Cindy rounds as your “buy-in” to get there. We’re moving, but maintaining a breathing pace so that we can transition directly to the barbell.
On DT, push with effort here. This is where the workout will set in – expect it and overcome it with planned sets. Remember to minimize any extra repetitions… after 11 deadlifts, take your break there. After our short break, we complete our final 12th deadlift, and can move seamlessly into our hang power cleans. Apply the same concept to the cleans… after 8 cleans, take your break there. When we get back on the bar and make our 9th clean, we can move seamlessly into our push jerks.
On the deadlifts, strive to move through these straight if able. These will become metabolic, but they will be there if we just get our hands on the bar. We’ll take our breather before the hang power cleans.
On the hang power cleans, manageable sets. These do not have to be straight, but plan to time your last hang power clean for the jerks.
On the push jerks, strive for unbroken sets here. It is worth the extra breath or two beforehand to move through these straight.
Remind yourself that after these 3 rounds, we will recover on the first 15 seconds on the row. Push on the barbell as if the workout ends when you take your first pull on the rower.
I specifically wrote “when you take your first pull on the row” for a reason. After that final push jerk, move with a purpose to the rower. Not a walk, and not even a shuffle, but a run. 5-7 seconds can be made or lost in this transition, when we slowly make our way over, strap in, and get the first pull finally going.
The first pull doesn’t have to be fast… we just want to get it going. Goal is to have that first meter tick off as quickly as you can. From there those first 15 pulls should be a slow recovery pace. At around the 200 meter mark, strive to pick your pace up slightly. Do the same at the 500 meter, and the 750 meter to bring it home strong.
Not for Time. 3 Supersets, resting as needed between.
21 GHD Sit-Ups
18 Back Extensions
15 Weighted Sit-Ups (light dumbbell)
12 Superman Rocks