2024-01-04

• Overview: This workout is a bit of a play on "Cindy". Rounds should be quick and consistent throughout, while saving some gas to push the pace in the last couple of rounds.
• Choose variations that allow for about 90 second rounds, or at least 10 rounds total over the 15 minutes.
• Athletes should be able to complete the Push-Ups in 1-2 sets or scale reps to accomplish this.
• Score: Rounds and reps completed.

• Pace from the beginning to allow for smooth transitions from one movement to the next throughout 15 minutes.
• Athletes may consider breaking the push-ups from the beginning to limit arm fatigue, but should still be completed in 2 sets or less.
• Focus on the foot clamp on the Rope Climb today to minimize arm fatigue and stay efficient each time we climb the rope.

ROPE CLIMBS

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

PUSH-UPS

• Reduce Reps
• Hand Release Push-Ups
• Box Push-Ups
• Dumbbell Bench Press

AIR SQUATS

• Reduce Reps
• Squat to Target
• Reverse Lunges

1 Rope Climb
5 Push Ups
10 Air Squats