Benchmark WODs › Cindy
Cindy
Benchmark WOD · AMRAP
Twenty minutes of bodyweight rounds: steady pace beats a fast start. Score is rounds plus reps.
RX (kg)
AMRAP 20: 5 pull-ups 10 push-ups 15 air squats
RX (lb)
AMRAP 20: 5 pull-ups 10 push-ups 15 air squats
Scaled versions
Intermediate
AMRAP 20: 5 jumping or banded pull-ups 10 push-ups on a box 15 air squats
Beginner
AMRAP 15: 5 ring rows 10 knee push-ups 15 air squats
A starting point: your coach knows what fits you. Keep the stimulus of the workout rather than the exact numbers.