Get Your Ass Crushed By the WOD Cindy
This week’s workout is an ass kicker. It is a full-body routine that requires minimal equipment and only takes 20 minutes to complete.
If you are a CrossFitter, you are very familiar with this week’s workout. Known by the name, “Cindy,” it’s one of Crossfit’s benchmark “girl” WODs (workout of the day). (To those non-CrossFitters out there, I write “girl” because of the female name, not because it is designed for women – this is equally challenging for men too.)
Cindy takes 20 minutes to complete and consists of three exercises:
However, don’t let her simplicity fool you. Cindy is a beastly challenge for both beginner and advanced level athletes and is a great workout to do when you do not have access to a gym. Cindy can be done at home or while on vacation (;-)). The only “equipment” required is your body and a bar for the pull-ups. For the pull-ups, you can use a doorway pull-up setup, a bar you find at a playground, the edge of an outdoor staircase, or a sturdy tree limb.
– As many rounds as possible (AMRAP) in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 bodyweight/air squats
…and that’s it! Ouch, right?!
- Perform all three exercises in order and complete all reps of an exercise before moving on to the next exercise.
- Track your progress by counting your rounds. Record each round as you finish it.
- Do you best to perform each exercise with excellent form. I’d rather have you go slower with good form than faster with sloppy form.
- If you are a beginner and are not used to workouts like this, adjust the time. Complete as many rounds as you can in ten minutes.
- This workout is about moving your bodyweight over and over again. Set a manageable pace that you can keep up for the entirety of the AMRAP.
- Challenge yourself and rest only when you absolutely need to.
You may struggle with some of these exercises. When your form breaks, modify the exercise. Here are some tips on how to adjust the exercises so that they are appropriate for your fitness level.
- Perform strict chest-to-bar pull-ups whenever possible. Kipping pull-ups may be used only if you are well-versed in how to do them.
- If you cannot perform a strict pull-up, a resistance band can be used over the bar to assist in the pull-up. Another substitute for pull-ups are inverted, bodyweight rows using Olympic rings or a TRX suspension trainer.
- If you are unable to do a full push-up, you can perform them on an incline instead of parallel to the floor.
The videos below demonstrate how to perform each exercise.
1. The strict chest-to-bar pull-up
2. The push-up
3. The bodyweight/air squat
- Purchase a doorway pull-up bar trainer by clicking the photo below:
- Purchase a TRX suspension trainer here:
- Purchase Olympic rings here:
Are you without equipment and have limited time for exercise? This is not a good excuse for skipping a workout. With this week’s workout, Cindy, you can hit all muscle groups hard. All you need is your body, a bar and 20 minutes. Pretty awesome!
- Go ahead, give Cindy a whirl and let me know what you think. Did “she” crush your ass?
- For fun (and accountability), post how many rounds you completed in the 20 minutes.
- 5 Ways to Measure Your Fitness Progress (Without Using a Scale)
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- Get a Strong Core with the Lying Draw-In Maneuver (Tummy Vacuum)
- Improve Your Core with the Bird Dog Exercise
- Movement Skill: Balancing Tripod Transitions
- Movement Skill: Stepping Over and Under
- The Active Kneeling Hip Flexor Stretch
When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.