Metcon:
“Cindy”
20 Minute Amrap
5 Pull up
10 Push up
15 Air squat
Depending on whether you choose to do full range of motion or not, this is a great bodyweight workout.
Start with full range and end with full range. Just because you start to fatigue after a little while doesn’t mean you
shorten the range of motion on all the exercises.
This is crazy talk. Once we get tired and the movements become more and more difficult to keep the standards up, we take the easy route and shorten the movements.
When we do the open workouts we don’t shorten the range when we get tired do we?
So, why do that now?
If you have done this workout before but haven’t done full range for the full 20 minutes you should try it, it’s a whole new type of soreness.
This means pull ups require your chin over the bar, push ups are all the way down to the floor and all the way up to full elbow locked out position, and touching the med ball at the bottom (everyone should use a med ball) to full hip extension at the top which means standing straight up without your back at a 90 degree angle the whole time.
Give yourself a goal to do every rep perfect as opposed to just trying to get as many rounds as possible.
As a matter of fact let’s not call this an amrap (as many rounds as possible), let’s call it “I’m going to concentrate on doing each rep as perfectly as possible”
How’s that sound?
This isn’t going to happen is it?
You’re going to totally ignore what I have written as usual and do whatever range of motion you choose, aren’t you?