For TimeHybridBenchmark
Modified Cindy
10 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10 Rounds For Time:
1-2-3-4-5-6-7-8-9-10 Clean-and-Jerks (155/105 lbs)
Clean-and-Jerk
↳ 155/105 lbs (70/48 kg)
5Pull-Up
10Push-Up
Coaching Tips
Strategy
- 1Focus on form and breathing during the Clean-and-Jerk to maintain power and stability.
- 2For the Pull-Ups, break them into smaller sets if needed to avoid fatigue.
- 3Maintain a steady pace for Push-Ups; go for a rhythm of breath to ensure consistency.
- 4Air Squats should emphasize depth and posture; keep the heels grounded and chest up.
- 5Since this is a chipper format, consider pacing each round to conserve energy for the later reps.
Safety Considerations
Technical Focus
Proper form is crucial to avoid injury, especially in the Clean-and-Jerk.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec each side Shoulder Opener - 30 sec
- 30 sec each side Pigeon Pose - 30 sec
Activation:
2 rounds- 5 Clean-and-Jerk (light)(Focus on technique)
- 5-10 Pull-Up (assisted or negatives)
- 10 Push-Up (knee or standard)
- 10-15 Air Squat (bodyweight)
Scaling Options
Intermediate
Reduce Clean-and-Jerk weight by ~20%.
- 1
clean and jerk
N/A
Weight: 125/85 lbs (56/39 kg)
- 2
pull up
Banded Pull-Ups
- 3
push up
Standard Push-Ups
- 4
air squat
N/A
Scaled
Reduce Clean-and-Jerk weight by ~40%.
- 1
clean and jerk
N/A
Weight: 95/65 lbs (43/29 kg)
- 2
pull up
Ring Rows
- 3
push up
Knee Push-Ups
- 4
air squat
Air Squats (bodyweight)