Conditioning
July 2022 Benchmark Workout
Complete as many rounds as possible in 20:00:
- 5 Strict Pull Ups
- 10 Push Ups
- 15 Air Squats
Notes
Our benchmark for July is “Strict Cindy”. Your score is the number of rounds and reps completed in 20-minutes.
Don’t spend more than :30 on the strict pull ups each round. This means that you can break the strict pull ups into more than 1 set, but you have to be fast with your breaks. You can substitute banded pull ups or ring rows, but not kipping pull ups.
The push ups will become difficult in the second half of the workout. Consider breaking them into 2 or 3 sets from the outset. If you need to, perform your push ups with your hands elevated on a bench or box so that you can maintain good positions without reaching muscle failure.
The air squats are your chance to shake your arms out and get ready for the next round. Move smoothly and through a full range of motion each rep.
Mobility
2 Rounds
- 2 Straddle Pancake w/ :15 Hold at end range
- :30 Twisted Lizard per side
Notes
We will finish today with mobility. Rotate through the following two exercises at an easy pace for 2 rounds.
Straddle Pancake If you struggle to hinge at the waist, sit on a low box to allow your hips more range of motion.
Twisted Lizard If you cannot reach your back foot, adjust this by simply sinking into a deep lunge stretch.