General Warm-Up
400m Run
10 Bootstrap Squats
10 Scapular Push-Ups + 10 Plank Shoulder Taps
10 Scapular Pull-Ups
10 Ring Rows
5 Inchworm Push-Ups
10 Air Squats
Conditioning
For Reps:
12:00 AMRAP
1.6/1.2km Run
AMRAP of “Cindy”
in Remaining Time
Rest 2:00
8:00 AMRAP
800/600m Run
AMRAP of “Cindy”
in Remaining Time
Rest 2:00
4:00 AMRAP
400/300m Run
AMRAP of “Cindy” in Remaining Time
1 Rounds of Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Goal: Complete 8-12 Rounds of Cindy.
Goals: Complete the 1.6km in sub 8:00, the 800m in sub 4:00, and the 400m in sub 2:00
Stimulus: Bodyweight Conditioning / Muscular Endurance
RPE: 8.5/10
Primary Objective: Execute a pre-determined partition plan from start to finish and maintain consistent set sizes across all 600 reps of bodyweight movement, never chasing big sets early at the expense of the back half.
Secondary Objective: Hold movement standards on every rep of the Push-Up and Pull-Up through the full range of motion, scaling the variation if needed to protect quality rather than grinding through broken mechanics.
