Workout Of The Week

This week’s workout of the week is a spin on a CrossFit classic: Cindy! We’ve kept the same workout length and movements, we’ve just approached it strict and with a work/rest focus!

Every minute on the minute for 20 minutes:
Strict Pull-ups + Push-ups + Air Squats

Option 1: 3-6-9
Option 2: 4-8-12
Option 3: 5-10-15

Record the option number you complete for the full 20 minutes.


Each of these options represents a potential rep scheme. For example, option 1 would be 3 strict pull-ups, 6 push-ups, and 9 air squats, all completed in the same minute. The goal is to pick an option that you can complete in 40-45 seconds, every minute for 20 minutes (or 20 sets).

This is a tough one to maintain! We guided our members to pick a rep scheme based on their push-up capacity; something they could do unbroken under fatigue, with confidence. These push-ups can also be done to a box to maintain this.

Once the push-ups are decided, the pull-ups are all about capacity. If you don’t have a full pull-up yet, you can work on some with low rings and a toenail assist!

From there the squats are pretty straight forward! You have your number, now hammer them each set and give yourself as much rest time as possible.


Sustainability is the name of the game in this workout. You have to manage the upper body fatigue and then hit the squats as quickly as you can to give yourself time before the next set.

Done right, this is a pretty steady workout that still packs a punch!

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