Workout of the day

Hey athletes! Get ready to tackle one of the classic “Girls” benchmarks: Cindy! You’ll work on endurance and bodyweight strength in this 20-minute AMRAP. Challenge yourself to keep moving while maintaining solid form. Let’s crush it!

The workout of the day consists of:

Complete as many rounds as possible in 20 minutes of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Scaling

Scale Down:

  • Pull-ups: Perform Ring Rows or Jumping Pull-Ups
  • Push-ups: Perform on knees or elevated on a box
  • Air Squats: Use a support for balance, or reduce range of motion

Scale Up:

  • Pull-ups: Add weight or perform strict
  • Push-ups: Perform with feet elevated
  • Air Squats: Add weight with a vest or barbell

No equipment

For those without equipment:

  • Substitute Pull-Ups with Towel Rows (looping a towel over a sturdy bar)
  • Substitute Push-Ups with Plank Shoulder Taps
  • Substitute Air Squats with Jump Squats (bodyweight only)

Warmup

  1. 5 mins of light jogging or rowing
  2. Dynamic stretches (leg swings, arm circles)
  3. 3 rounds of:
    • 10 Air Squats
    • 5 Push-Ups
    • 10 Ring Rows
    • 5 Samson Stretch (per side)

Cooldown

  1. 5 mins of walking or slow rowing
  2. Static stretching:
    • Hamstring stretch (2 mins per side)
    • Shoulder stretch (1 min per side)
    • Chest opener stretch (2 mins total)
    • Quad stretch (1 min per side)