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Strength and Skill: deadlift 5-5-5-5-5 200 m run 10 DB curls To customize your warm-up to each WOD, consider the following factors: Select one to three movements to answer each of the above questions. For each of the four prongs of the warm-up, you can swap out any of the exercises for a similar move that suits your needs a bit better. 30 squats Wall balls 20/14 Ring dips 3 rounds for time, WU 5 min jump rope, 10 burpees 10 front squats 135/95 Annie -100(50 each arm)One arm DB snatches 35/25 If youve worked out at a CrossFit gym, youll know that a typical class is 60 minutes. You record your results each time you do it, so you can measure your progress. then Check out more benchmark WOD guides here. E2MOM run 200 meters(every 2 min run 200 meters on 02468exc) 400 m lunges 53/35 50 double unders. *GHD for RX+ athletes, Warm up The research is almost unanimous on the performance benefits of a good warm up. Warm up with air squats, Australian pull-ups and incline push-ups. The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. 20 jumping squats 2 min rest, Wod 20 push press 95/65 Its a repeatable skeleton of a warm-up you can do every time you go to the gym, and still not repeat warm-ups. 5 front squats 40 Double unders WOD Box 4666, Ventura, CA 93007 Request a Quote: taurus 1911 45 acp extended magazine CSDA Santa Barbara County Chapter's General Contractor of the Year 2014! Cool down: stretch and roll, Warm up: 3 rds of Cindy This means opting for full-body cardio machines like the rower and air bike. 50 push ups JT Warm up 20 front squats 135/95 WOD 200 m farmers carry, 20 KB around the worlds, Str-back squat 20 squat cleans 115/75 Breath controlAfter round 12 I was feeling like I was in some trouble because I was sucking wind hard and was hurting. 20 dumb bell lunges Cool down: stretch and roll, Warm up: 5 min jump rope Before each CrossFit workout, a thorough warm-up is vital. Work technique WOD 'Annie meets Cindy' 50 DUs 50 abmat sit ups 1 round of Cindy- go strict pull ups for an extra challenge 40 DUs 40 abmat sit ups 2 rounds of Cindy 30 DUs 30 abmat sit ups 3 rounds of Cindy 20 DUs 20 abmat sit ups 4 rounds of Cindy 10 DUs 10 abmat sit ups 5 rounds of Cindy **time cap 30:00** Ci . 9 push jerk 5 squat cleans 155/105 Wod If the EMOM training says 10 minutes, it means that you will need to repeat the task 10 times. 3 rounds, Warm up: 5 min roll, 3 min row , 3 min jump rope, Wod- You have to repeat them in quick succession without breaks for as many sets as possible in 20 minutes. 6 DB presses WOD 4 Push Jerk @ workout weight. 1 min rest Burpees (jump to bar) 50 flutter kicks, Wod Editors Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. 10 rds, Deadlift 5-3-1 10 each way KB around the worlds, Wod 10 lunges w/ kb in rack position But what needs to happen during that 15-minute window to classify your warm up as good or great? Sign in with Apple Sign up via email Log in via email Max reps each set, Warm up Perform 1 set of 10 push-ups unbroken and rest 1 minute. 21-15-9 5 sets 5 rounds(break set up however you want), Warm up 20 lunges What is a good score for the "Cindy" workout? Ring dips 200 m walking lunges Make sure your chest touches the ground, your elbows dont flare out, and you lock your elbows out at the top. 3 min max push press 75/45, Warm up: 5 minute foam roller, 15 overhead squats 95/65 100 push ups Strength eand Skill: back squat 3-3-3-3 30 ring dips 25 ring rows Featured Image: Dean Drobot / Shutterstock. Strength and skill: 3 sets max press 50 KB swings (Russian) 53/35 -lunges 20 squats W/ DB 35/35 6 PU,8-8,10-10..Ext 5 hang cleans They alternate among themselves in different variations. 100 air squats - Time. 400 m run Str- press 1-1-1-1-1 Goblet squats Str-Press 5-3-1 When youre proficient at that, add another round and keep it within 5 minutes. 1 min rest 20 med ball sit ups 5 min jump rope 25 squats 20 DB power snatches L-35/25 20 min cut off. 15 min cut off, Warn up E3MOM Cool down 2 rounds, Warm up Ring L sits At that point before I would transition I would repeat to myself- Push em out. 15 snatches (weight 1) 5 wall walks. 200 m farmers carry 5 rounds for time( 15 min cut off, Str- dead lift 10-10-10-10-10( reps are unbroken and not dropped. 10 Floor press 20 kb around the worlds, Str-Shoulder Press 5 min of jump rope 15 DB presses warm up for cindy wod. - Exercise. Strength and Skill: overhead squats 5-4-3-2-1 2 rounds of: WOD WOD About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Google+ (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Reddit (Opens in new window), Sunny Health and Fitness Indoor Cycling Bike Reviews and Guide, Starting Strength Routine A Complete Workout Guide, HCG Diet Plan For Weight Loss Phases Explained, The Science Of Getting Ripped Fast UPDATED 2019, Guide For Getting Healthy & Fit In 2019 If You Dont Have Much Time, Nordictrack GX 4.7 Review UPDATED 2018 Nordictrack Recumbent Cycles, Weslo Cardiostride 4.0 Review Weslo Manual Treadmill UPDATED 2017, Giordano Libero 2.0 Review Mens Road Bikes Review 2017. 50 KB Swings 53/35 Check the. 25 KB swing 53/35 WOD 2 min max sit ups, Warm up 21-15-09 100 squats EMOM 10 min Wittman for time 200 m run 10 clean&jerk 135/95 10 KB swings 70/53(Russian) WOD Below each box, list as many movements as you can think of for each section. 50 ft of bear crawl Wall balls Youll learn exactly how to do that below. 5-5-3(5-5-5)-Max reps at 40%, Str- Bench press 21/ 18/15/13/11/9/7/3/1 6 minute AMRAP Pull ups Wod 2- floor press 55 then bent over row 55 not for time. Warm up 5 bar facing burpees 30 bent over rows @135/95 Over the bar burpees 10 DB curls WOD 6 box jumps 30 push ups 5 min jump rope 20 Turkish get ups 53/35 Wod 10 thrusters 135/95 There are three transitions between each round, meaning if you take extra seconds to transition between them you will add six extra seconds to each round. 8 strict pull ups This doesnt mean you cant walk or jog for your warm-up CrossFit does, after all, feature a lot of running (Murph, anyone?). 15 parallel jumps over the bar 30 push ups WOD 10 box jumps 5 Hang Power Clean @ workout weight (5) So if you start to feel the burn early on, it might actually be helpful during your WOD. Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. In some ways, movement prep and mobility go hand in hand. Ring dips 50 Mountain climbers 10 ring rows Max vertical 3 min of max barbell curls 55/35 50 double unders FGB Cool down: stretch, Warm up: 5 minute foam roller Related: Foam Rolling vs Stretching Know when to use each method, A post shared by Sara Sigmundsdttir (@sarasigmunds) on Dec 2, 2017 at 12:51pm PST. It's free to use! 10 reps x 3 sets. 25 SDHP w/53/35 KB 20 lunges Wod 1 min rest 50 ring push ups Because of this, Cindy is also notorious for being a WOD where people skimp on movement standards. 9 front squats 155/105 15 swings Need help with your pull-ups? 50 ft broad jumps, Wod 10 jumping pull ups It is a treat to be able to drop in at a box while your on vacation. Cool down If youre crossing into CrossFit from the powerlifting or weightlifting world, youll likely find a lot of overlap between typical strength training warm-ups and those for CrossFit. 20 double unders If youre struggling with your pull-ups in general, check out this article. 40 push press 95/65 4 rounds not for time, 10 KB cleans 53/35(1 arm)left 3 min flutter kicks, Wod Warm up: 3 rds of Cindy Cool down: stretch and roll, Warm up: 800m run, 25 pvc good mornings, 25 pvc deadlifts Wod 50 double unders Str back squat 5-5-5 Ring rows 5 hang Power cleans @ 135/95, For time: Pulls ups Str- Strength and Skill: back squat 1-1-1-1-1 High knees 100 Squats 10 over the bar burpees Not for time BUT 30 min cut off. 17 handstand push ups Bent over Row 10-10-10-10 Air Squats Shoulder to overhead 115/75 25 ring push ups 5 thrusters A warm-up is meant to elevate your body temperature while preparing your muscles, nervous system, and mind for your workout. Push ups. 9 CrossFit Warm-up Ideas With Games & Exercise 1. WOD 3 rounds 4 time 200 m farmers carry Pull ups, Warm up 10 bent over rows 5 pull ups 2 rds 800 m run Wod Then squeeze the glutes, grip the floor with your arms shoulder length apart, and then push yourself towards the floor until your chest is almost touching it, and then push yourself away, and repeat. 5 box jumps Deadlifts 135/95 200 m run 20 pvc deadlifts, Wod Cool down. To do this, Ive created a warm-up template that gives you infinite combinations. 9 Air Squat, D.T Specific Warm Up 1x: Push ups Cool Down: stretch, Warm up: 5 minute foam roller, 3 min jumping jacks, 2 min Mountain Climbers, 2 min Flutter kicks 800 m run for time, Warm up 20 med ball cleans If theres stuff left in the tank then, go for broke. 10 KB swings 53/35 Bent over rows 10-10-10-10 5 front squats 135/95 10 lunges holding KB over head right hand For time, Wod Open again tomorrow. 25 min cut off The difference is that mobility focuses on increasing range of motion (ROM) in your bodys joints. 1 min rest between sets, WOD 2 shoulder 2 overhead 135/95 20 SDHP WOD 12 pull ups You must first win in your mind before you can win on the battlefield., ConfidenceI believed in myself and the training that you have beenproviding me. 5 min roll Thrusters 95/65 Wod 2 min flutter kicks Cool down- 5 min foam roll, stretch, Warm up 10 Turkish get ups, 25 ring rows Strength and Skill: deadlift 5-5-5 WOD Med ball cleans 20/14, Wod 50 push ups 75 power snatches for time WOD Strength: back squats 553(555) 3 rounds, Warm up Strength and Skill: deadlift 3-3-3-3 Repeat. 15 DB curls, 5 sets, WOD This can mean intensity in generating force or power during a workout. 2 rounds, Warm up: 3 min row,3 min flutter kicks, 3 min mountain climbers, Warm up: 5 min of jump rope, 100FT of lunges, 10 Lunges w/ 75/45lb barbell in front rack, 20 box steps w/ med ball 24/20in-20/14lbs, Warm up: 5 min row, 3 min max sit ups, 2 min max push ups, Warm up: 5 min jump rope, 2 min Flutter kicks, Warm up: 5 min jump rope, 3 min plank, 2 min flutter kicks, Warm up: 200 m Farmers carry, 30 push ups, 50 sit ups. For air squats, work to tug your butt down quickly then spring up quickly. Str- clean&jerk 1-1-1-1-1 Back to WOD Generator 7,649 WODs and counting 7 push presses 95/65 20 front squats 75/45 Strength and Skill: back squat 5-5-3-5-5-5 For time, Warm up WOD Warming up is critical if you want to reach your fitness goals. But youll need to pay special attention to your thoracic spine, shoulders, and wrists. 400m run Bar facing burpee 2 min planks WOD 15 DB curls(5 sets) Read Also: Top 6 Best Plyometric Boxes For Your Workouts. You can modify this warm-up to suit your needs by plugging in slightly different movements as needed. 2 min flutter kicks 6 Knee Push Ups 40 m Sprints Str-press 3-3-3 3 min jump rope 15 med ball cleans CrossFit WODs are unique in that they are meant to be very different every day. 10 front squats Warm up: 5 minute foam roller, 3 rds of Cindy By the end of your warm up, your body should be able to meet the demands of the specific CrossFit workout. 10 KB twist 20 super mans(back extensions), Wod WOD 15 push presses 9 thrusters WOD WOD Side shuffle Back squat 185/115 E2MOM (10 push ups on kb every time the kb is put on the ground- that does not include the switch between movements) 40 Double unders Back squat 3-3-3-3 200 m run Cool Down: 100 sit ups, stretch, Warm up: 5 minute foam roller, 50 jumping jacks, 50 lunges 200 m run 3 rounds of Cindy 3 Med ball cleans -burpees 25 ring rows, Wod 15 min AMRAP, Wod Do not use the weight-assist pull-up machines at the gym. Ring dips The first movement should be specific to the workout you will be doing. Str-back squat 5-5-5(40%-50%-60%), Wod 20 push-ups on DBs 3rds for time Cool Down: 50 leg lifts, stretch, Warm ups Efficient to Run 1000m row Here, youll perform extremely lighter versions of the lifts of the day to dial in your technique. 50 m high knees In the mobility section, categorize it by the common movements you find in CrossFit. 10 jumping squats EMOM (EVERY MINUTE ON MINUTE) -EMOM training implies completing the specified task within one minute. Cool down- 100 flutter kicks, Warm up: 100ft butt kickers,100ft of lunges, 100ft of high knees, 10 jumping squats Str-floor press 5-5-5-5-5 20 lunges with plate overhead 45/25 5 min of jump rope 200 push ups 400 m farmers carry, Str- bent over row 10-10-10 20 squat cleans 95/65 10 pull ups Wod 400m run 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod 3 rds 25 min cut off, WU: 800m run, 30 push ups, 50 sit ups 20 PVC deadlifts, Wod Box jump 24/20 5-5-3- 5-3-1 Lunges with DB 35/25 how do legal encyclopedias direct researchers to primary authorities? Consider using the Word Bank Warm Up template in this article. 1 min rest Follow along and get. This way, youll give your mind a reliable signal that youre about to get after it. 6 Push Jerks, 155/105 lbsStimulus: 30 sit ups 10 back squats (135/95) Notify me of follow-up comments by email. I help college athletes maximize their 4-year sports window and succeed after graduation. 40 KB swings 53/35 5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%), Wod 20 PVC deadlift 8 ring dips For time, Cool down Cool: stretch and roll, Warm up: 1000m row 5-5-3- 5-3-1 CrossFit isnt easy. 5 min jump rope 15 med ball sit ups 50 ring push ups Wod -box jumps Check out these tips to improve your plank hold time and core strength. 200m farmers carry 53/35 Cool down: stretch, roll legs, Warm up 10 Turkish get ups, 10 arm bar stretches. Thrusters 25 minute AMRAP, WOD What joints will need to move through a full range of motion without pain or tightness? 15 push press 65/45 DB presses Here are some basic examples to get your lists started. 20 PVC overhead squats 5 rds not for time 5 power cleans 155/105 200m lunges WOD 500 m row Pull ups 5 rounds, Warm up: 5 min foam roll, 50 ring rows, 50 push ups, 50 sit ups Going back to basics and slowing down also resets your muscles to start working differently. 20 Burpees 1) Simple 3 round couplet. 25 push ups 1200 m run 5-10 Strict Press, Cindy Specific Warm-Up 1x: 20 push ups The closer you are to your gear, the easier it is to make sure you keep your time low and your PRs up. Thanks Mike and CrossFit Steamboat for allowing me to WOD . 100 back squats 45 lb bar, warm up: 5min foam rol, 400m run. 50 wall balls 20/15 10 burpees box jumps 24/20 15 squats WOD WOD If body weight movements are easy for you, you may be able to do more than 20 rounds. 20 ring rows Progress to performing 10 rounds of Cindy and try to stay near the 10 rounds in 10 minutes mark. The following are some Cindy WOD Tips and Strategies that can be followed to make it as effective as possible. Helen Workout Tips 6 rds for time, Warm up 1000m row, 15 pvc good mornings, 15 pvc deadlifts, WOD Wod 25 ring rows 5-5-3- 5-3-1 200 m sprint Max thrusters 75/45 For time 15 lateral pull downs 5 Lunges w/KB in Rack position 10 leg raises (40%)-(50%)-(60%)-(75%)-(85%)-(95%) Regular kipping pull-ups or even strict pull-ups work too, but your shoulders and grip will tire faster. 10 min AMRAP, Warmup: 200 m farmers carry 5 toes to bar WOD 200m run w/ one db "Mary" is a WOD where you should go mostly unbroken. 5 front squats 155/105 -50 med ball sit ups Score is the total number of rounds and reps completed before the 20-minute clock stops. 3 min rest 800m run 200 FEET of lunges(not meters) 200 ft high knees 50 back hand touches from plank Str- press 5-5-3(3-3-3) 10 KB swings 53/35 In addition to training content in search results, you can see such characteristics as: a workout rating (rated by other athletes), a number of results for each workout and the average duration of the workout. 1 min rest 12 Deadlifts, 155/105 lbs WOD Take a blank piece of paper and make 4 boxes on it. 2 min mountain climbers This means well use about 10-15 minutes as our estimated time frame for a good warm up. 3 rounds, WOD 2 min max flutter kicks WOD Angie 5 min jump rope 10 jumping lunges Pretend that todays workout is as follows: My Word Bank warm-up would need to account for 4 movement patterns. For time, WOD 90 Sit-ups Ring dips, WU 10 Turkish get ups WOD Str-bench press 5-5-3(5-5-5), Wod 800 m run The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. Deadlift 553(555) Wod Full CrossFit Warm up and Workout | Mod Cindy | BigManWod 1,532 views Mar 27, 2019 John Konye 2.74K subscribers 33 Dislike Share Full Warm up and Workout with timers. 30 sit ups Wod- 10mountain climbers Burpees, Cool down: 100 flutter kicks Wall balls and sit ups 30 pull ups If you can do a round in 45 seconds but are gassed and need to rest, youll without a doubt be crushed by the end of the workout. 3 min of max sit ups STEAMBOAT STRENGTH AND CONDITIONING - All Rights Reserved. 20 box jumps/steps 10 reps of DB bicep curls x 3 sets, Warm up: 100 double unders, 50 push ups,50 ring rows 5 Thrusters 115/75 100 back squats 45 lb bar 5 front squats 155/105 Str-push jerk Curls 10 reps Arm bar stretches(each side), Wod 5 rounds of Cindy 4 rounds for time, Warm up 150 air squats, WOD Warm up: 5 minute foam roller, 3 min rowing, 3 mi tues jump rope 10 shoulder to overhead Wod Dead lift 3-3-3-3-3 2006 Jun;9(3):214-20. Fran 10-9-8-7-6-5-4-3-2-1 15 DB presses 40 sit ups, Str- back squat 3-3-3-3 5 rds for time 5ea Kneeling Shoulder Taps 50 leg lifts, Warmup- 5 min roll, 400 m run, 10 burpees, 20 squats, 50 sit ups 20 lunges W/ DB 35/25 WOD 800m run 25 double unders 21-15-09 . 3 min of max push ups Make sure your muscles are nice and toasty, too, with the blood pumping adequately to your moves. Join us. 20 back extensions 7 thrusters 95/65 Your chin must go over the bar on each rep. Such workouts are also called task-prioritized. It was a great pleasure to meet all of you and spend some time training there. 25 sit ups 100 ring push ups 200 m farmers carry 3 rounds for time, Wod 75 double unders All proceeds go to help the Alief Hot Shots jump rope team get to State. 50 ring rows 40 Double unders. 5 rounds NOT for time, Warm up 5 rounds, Wod Wod WOD Cool: 20 good mornings, WU: 3 rds of Cindy 200 m 10 one arm DB OverHeadSquat-L 9 Air Squat 20 shoulder to overhead DB 35/25 - Modality. Wod 10 min AMRAP, 10 presses 45/65 KB swings 53/35 40 wall balls While this may not be the most fun, its essential if you want to perform better. 10 front squats 185/115, WOD sit ups Your warm-up is a very personal endeavor since you can (and should) use it to iron out any weaknesses or imbalances you have in your training. 100 meters of walking lunges But that doesnt mean you can skip the warm-up if the weather is balmy. 200 burpees for time, Cool down Str-bench press 5-5-3(3-3-3), Wod Str-Front squat 1-1-1-1-1RM At the top of each box, write the 4 components of a good warm up. Labor Day WOD Even if youre proficient with the Cindy workout, slowing down and going back to basics will help you make sure your form is correct and push through any plateaus. 800 m run To ensure that you keep performing at the top of your game despite fatigue, maintaining your form is key. Warm up 20 lunges Running, rowing, biking, and jumping rope are popular options. 5 clean and jerks 135/95 DB shoulder raises lateral 3 sets of 10, Wod 10rep x 3 sets of DB lateral shoulder raises. KB Swings 70/53 10 push ups 2 rds, WOD 10 hang power cleans Flutter kicks 3 rounds for time Str- weighted pull ups Tabata row Strength and Skill: back squat 20-15-10-05-01 rep max 50 kB swings Wod 800 m run 10 Turkish get ups 20 squat cleans 95/65 (search by type of exercises (movements) in training: abs, squats, press, deadlift, jumps, running) 3min max back squats 175/105 2 min rest If youve ever injured your wrist or ankle, you know how much even a minor tweak can nag or decrease performance. 20 Turkish get ups 53/25 241 burpees 75 double unders 100 KB swings 53/35 3 min max deloaded pushups 10 lunges 100 squats Jump ropes will be available for purchase. BarBend is an independent website. 10 dive bomber push ups, WOD 25 push ups snatches. Strength: deadlift (5-5-3)(5-3-1) 1000 m row Cool Down: stretch, A WebSalesGroup.com Design | All Rights Reserved, 3 sets of max push ups with plate on back, Str-back squat 5-5-5(5 second holds at the bottom of each rep), Str- weighted planks 1-1-1-1-1 (max effort each set), Strength and Skill: Back Squats 10-10-53RM, Warm Up: 5 min roll, Arm bar stretch, 20 PVC good mornings, Strength and Skill: Weighted Dips 5 rounds, Not for time(Make sure the have at least 35 min to complete, Strength and Skill: Push Press 3-3-3-1-1-1, Warm up: 100ft of lunges, 100 ft of broad jumps, Warm up: 200 m row and shoulder mobility( go right into strength, might take some time), Death by KB swings ( record weight and rounds), Warm up: 3 min row, 3 min mountain climbers, Warm up: 100 double unders, 10 Turkish get ups, Warm up: 200m farmers carry, 100 ft broad jump, Warm up: 5 min row, 3 min plank, 2 min mountain climber, Warm up: 200 m run, 4 Turkish get ups. 200 m run Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. 100 m lunges w/ball 10 WY Shoulder Accessories Thrusters 95/65 4 rounds for time. 5 rounds for time, Warm up While CrossFits are generally known for their heavy duty workouts like the barbells and several different kinds of dumbbell exercises using various Crossfit equipment, there is another one which can be performed with hardly any types of equipment at your own home and offers an optimal burn out session with which you can lose about 14 calories per minute. Strength: bench 553(555) 2 min mountain climbers KB twists 10 ring push ups 4 rds for time 3 rounds for time 8 front squats 135/95 1 min rest 15 push ups Str: bench (5-5-3)5-5-5 JT The 12 Days of CrossFit Christmas 5 rds, WOD Front squat 3 rounds for time, Warm up Double unders Burpee pull ups, Wod Dont run across the gym to do exercises. CrossFit es una marca registrada en la Unin Europea, 1 propiedad de CrossFit Inc., que designa un mtodo de entrenamiento basado en ejercicios constantemente variados y peso con barra, con movimientos funcionales ejecutados a alta intensidad. CrossFitters need to cultivate strong mobility training habits in order to be successful in their sport. 3 min planks(min each side) 2 box jumps 15 sit ups 3 pull ups Warm-up Warm-up (No Measure) Easy AMRAP x 10minutes: -200 Meter Run or Bike/Erg . 2 min rest 5 rds for time 100 push ups 3 clean and jerks 135/95 EMOM Strength and Skill: deadlift 1-1-1-1-1 The goal is to go through the workout at a slow pace, and you should feel fresh when you finish the warm-up WOD. Warm Up 400m Row/bike 10 reps each of T,Y,I . 25 double unders Wod 800 m run 5 one arm KB cleans 53/35 Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight. 20 ring push ups DeterminationWhen I began Cindy I was jamming out sets hard and fast, as I hit round 12 my mind started to flail. There are lots of ways you can do Tabata workoutspush-ups, pull-ups, kettlebell swings, battle ropes, sprinting. 100 squats Cool down: DB lateral shoulder raises. 10 pull ups 100 squats Perform Tabata routines (7 rounds of 20 seconds of work, 10 seconds rest).