Metcon Workout - Cindy (AMRAP)

Total Time - 25 min (including warm-up)

Workout Synopsis:

This classic workout called "Cindy" is a combination of pull-ups, push-ups, and squats done as many times as possible in 20 minutes.  A great full body workout that is a metabolic conditioning workout between resistance and cardio training. This can be adjusted to be more difficult or less difficult depending on your physical fitness.

Metcon - A Metcon or metabolic conditioning work out is and exercise routine that involves both aerobic and anaerobic systems. This incorporates moderate to high intensity anaerobic exercises done in succession with very little rest. This is similar to HIIT with similar benefits of accelerated Fat Loss and Cardiovascular Health improvements but more emphasis on resistance training vs. heart rate.

Anaerobic Training - This type of training is intense short burst movements such as weight training or jumping, that relies on stored energy rather than using oxygen to convert stored energy.

REST - Most Metcons will not have built in rest but rather you will rest when needed and for as short as possible.

Workout

Warm-Up (5 Minutes)

3 sets at a slow pace

3 TRX Rows

5 Box Push-Ups

10 Air Squats

Workout (20 Minutes)

AMRAP (As Many Rounds as Possible)

1 Round:

5 TRX Rows

10 Box Push-Ups

15 Air Squats

Complete

Mark down your Total Rounds for the workout. Next time you attempt this workout aim to maintain or increase this number to push that pace to challenge yourself.

Workout Notes

Complete workout as quickly as possible and rest as needed.

TRX Rows can be substituted for Rings Rows or Smith Machine Rows

Box Push-Ups can be substituted for Knee Push-Ups or Smith Machine Push-Ups

Air Squats can be substituted for Squats while holding something for stabilization

The exercises do not need to be done unbroken, take as many breaks as needed.

For the original version please try: Metcon Workout - Cindy

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