Target | 8-12 rounds and 10-15 calories each row

We’re closing out a very tough week of workouts with a twist on the classic benchmark workout Cindy. Today’s workout maintains the 20-minute timeframe, but at the end of each round athletes will complete 20 pulls on the rower.

Scores for this workout will be the total number of reps & total calories rowed. This means that 1) pulling harder will get you more calories each round on the rower, 2) pulling softly will get you fewer calories each round, and 3) the faster you transition and work through the gymnastics, the more reps you’ll do AND you’ll have more opportunities to earn calories on the rower.

Today is intentionally designed to let athletes choose their own adventure. Anyone feeling fresh and alive can push the pace and the row as hard as they want. If athletes are feeling beat up, they can move through Cindy rounds and pull casually on the rower.

Regardless of strategy and effort, we want the gymnastics to be finished under 1:30 each round. Scale movements as needed or reduce the volume across all or any of the movements. With Murph coming up at the end of the month, think about scaling today’s workout similarly to how we’ll scale Murph.

Post-workout, we’re going to run with load to start conditioning the body for the weighted running in Murph. The intensity here should be low and the intent is to practice weighted running, not to get a second workout in.