May 15, 2026
Everyday Athlete
Cindy Test Day
Main WOD
- - Pull-ups
- - Push-ups
- - Air Squats
Week 20 • Block 5 (Week 4/4) • Test Day
This Week's Focus
Classic Conditioning
AMRAP of pull-ups/push-ups/air squats.
Benchmark Test: Cindy (20 min)
Warm-Up
- - 5 minutes of light cycling or rowing
- - Dynamic stretches (leg swings, arm circles) for 5 minutes
- - 3 rounds of 10 air squats, 5 push-ups, 3 pull-ups (or ring rows as needed)
Recovery
- - 5-10 minutes of light walking
- - Follow with a gentle static stretch focusing on shoulders, chest, and legs
Mobility
- - Hip flexor stretches (30 seconds each leg)
- - Shoulder dislocates with a band (10 reps)
- - Cat-Cow stretches for spine mobility (10 reps)
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Aim to find a sustainable pace early on and maintain it, breaking movements as needed.
How to be competitive: Focus on minimizing rest during the workout. Aim for unbroken sets whenever possible, especially in the first half.
What you should feel: Expect a moderate to high intensity, with your heart rate elevated throughout. You may feel muscle fatigue in your upper body and legs as you progress.
Coach Note
This workout is designed to assess classic conditioning through metabolic conditioning. It challenges muscular endurance and aerobic capacity simultaneously. In the first half, focus on a strong pace; in the second half, maintain composure and make smart choices to avoid fatigue.