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WOD 0920

AMRAP 20 min. Score: rounds + reps.

  • AMRAP
  • Cap 20:00
  • pull-up bar

The workout

Round of Cindy, 20 minutes of gymnastics
XXX Complete as much as possible in
10 Pull-up gymnastics
20 Push-up gymnastics
30 Air squat gymnastics
15 Pull-up gymnastics
30 Push-up gymnastics
45 Air squat gymnastics
20 Pull-up gymnastics
40 Push-up gymnastics
60 Air squat gymnastics
25 Pull-up gymnastics
50 Push-up gymnastics
75 Air squat gymnastics
30 Pull-up gymnastics
60 Push-up gymnastics
90 Air squat gymnastics
Try as long as possible for unbroken sets

Muscle map

Works: chest, lats, quadriceps · also biceps, glutes, triceps, hamstrings, middle back, shoulders

Time left20:00Tap start. The clock begins after a three-second count.

Count your rounds

Rounds0
Reps into the next0

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Heart Rate Zones

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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Calculator

Rate of Perceived Exertion

How many reps you had left, turned into a share of your max and a weight for the bar.

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Calculator

Reps in Reserve

Log a set with reps left in the tank and see the max it points to.

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Calculator

1–10 RM

A set to failure, and what that strength looks like from one rep to ten.

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