50 superman(back extensions) Es un entrenamiento basado en los ejercicios de cuerpos militares, policiales y de bomberos . Floor press135/95 Eliminate (or Minimize) Transitions 4. 10 Wall Plank-to-Supports WOD for time Warmup, inkl. 10 over the bar burpees Effects of warming-up on physical performance: a systematic review with meta-analysis. 6 Med ball cleans 10 med ball cleans WOD Then make as if you were about to sit out, extend your arms ahead of yourself, bend down with your hips jutting backward and your knees just over your feet. (1) CrossFit WODs will always challenge your full body, but often have a specific focus. In the case of "Cindy," we might substitute push-ups for kettlebell swings or hollow rocks. Med ball sit-ups 20/14 500 m row 9 Med ball cleans 15 min AMRAP of Man Makers, WU- 500 m row, 50 lunges Close in meaning to "WOD" is a workout of the day, a complex, a task. Cool Down: stretch, Warmup 20-15-10-5 Str- press 1-1-1-1 But what needs to happen during that 15-minute window to classify your warm up as good or great? 5 box jumps 24/20 Strength and Skill: 1-1-1-1-1 KB swings 15 parallel jumps over the bar 1 min rest 75 power snatches for time Warm up 2 rds 400 m Sprint 15 Dive bomber push ups Whatever the case may be, youve got to get your head in the game. The following are some Cindy WOD Tips and Strategies that can be followed to make it as effective as possible. Cool down: stretch and roll, Warm up: 5 min jump rope 5 rds of 20m broad jumps Strength and Skill: bench press 5-5-3-5-5-5 WOD 50 know swings 53/35 15 back extensions 100 Burpees, Warm up This workout has priority over time. You may also choose to work on weaknesses during movement prep. Cool Down: 3x 10 DB lateral shoulder raises then stretch, Warm up: 200 m farmer carry, 25 PVC good mornings and deadlifts, Strength and Skill: deadlift 5-5-3-5-5-5 WOD 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up Bar facing burpee 10 DB curls 3 rds For time, 1000m row Str- Deadlift 5-5-3(3-3-3) If you choose to use a band, find one that supports your weight, but makes the lowering challenging. Wod (40%)-(50%)-(60%)-(75%)-(85%)-(95%) 1 mile run Cool Down: stretch, Warm up: 5 minute foam roller, 200 m run, 20 squats- 3 rounds With all these body weight movements ROM is key your first rep should look like your last dont cheat the ROM as you get tired that wont make you any fitter. 30-25-20 75 ring rows Wod But that doesnt mean you can skip the warm-up if the weather is balmy. Deadlifts 135/95 400 m run 5 rounds (you have 10 min to complete) WODCAT is not affiliated with CrossFit, Inc. in any way. This doesnt mean you cant walk or jog for your warm-up CrossFit does, after all, feature a lot of running (Murph, anyone?). First things first: there isnt just one way to warm up for a WOD. Strength and Skill: Deadlifts 1-1-1-1-1 3 min AMRAP 5-5-5 Str-bench press 5-5-3(5-5-5), Wod 5 rds for time 10 bent over rows Editors Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. If the cardio youre doing is so intense that you cant hold a conversation with the person next to you, its too much. 10 DB Curls 10 KB SDHP 70/53 MOBILITY & SKILLS 50 reps of band Tricep press downs, Str- Deadlift 5-5-5(10 sec hold at the top of each rep), Wod 800 m run for time, Warm up Squat clean Try different push-up methodsangle (rest your hands on the edge of a bench), reverse, wider arm stance, narrower arm stance, etc.. Varying your push-up (and pull-up) routines will make it easier for you to perform classic (strict) pull-ups more easily. 10 floor press 10 Deadlifts 245/175. Sit ups 12 Knees to Elbows 21-15-09 During the first trainings, first of all, it is necessary to exclude the possibility of the appearance of "Rabdo". 10 bent over row Cool down: stretch and roll, Warm up: 3 rds of Cindy WOD Whether youre getting ready for Murph or just want to hit a CrossFit classic, this guide will help you get a great score on the Cindy WOD. 3 deadlifts @ 60% WOD 5 thrusters 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. 5 overhead squats 115/75 Flutter kicks ), Wod If you havent done Cindy before (or recently), do a test round of the workout about five minutes before 3-2-1 go. 5 power cleans 185/115 10 floor press 135/95 10 DB curls Take a look at the movements you will be performing in your workout. 20 PVC good mornings 50 ring rows You need to hang from a bar overhead and then squeeze your chest upwards till you can feel your shoulder blades contracting. 3 rounds, Wod TABATA 3 min AMRAP 10 front rack lunges 95/65 WOD 100 push ups 10 bent over row, 3 sets They alternate among themselves in different variations. 15 med ball cleans 4 burpees 5 min Roll, tabata mountain climbers(4 rounds) jumping jacks(4 rounds). Answer: We like the W.O.D. 10 weighted calf raises Strength and Skill: split jerk 1-1-1-1-1-1 20 m butt kickers, Wod Cool Down: stretch, Warm up: 5 minute foam roller, 800 m Run, 30 push ups, 50 sit ups 12 min AMRAP 3 min rest 100 sit ups 6 shoulder 2 overhead 135/95 5 burpee pull ups 5-4-3-2-1 Make sure your chest touches the ground, your elbows dont flare out, and you lock your elbows out at the top. 10 KB swings 53/35 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. Scale the time on this workout before scaling the movements. Cool down: 200 m run Benefits Of A Good Warm-up Include Physiological benefits - your muscle tissue can move better when blood flows through it. Air Lunges, 25 squats w/ db 35/25, 25 lunges w/db, 200m run w/ db: 3 rds for time, 50 ring push ups, 50 hang power cleans 95/65, 100 sit ups, 100 push ups: for time, Helen plus some: 400m run, 21 kb swings, 12 pull ups: 20 minute AMRAP, 20 wall balls, 25 double unders, 5 rds for time, strength and skill: front squat 5-5-5-5 (5 sec hold at the bottom of each rep), For Time: 200m walking lunges, 800m run, 75 med ball cleans 20/15, strength and skill: power clean 1-1-1-1-1-1, 75 double unders, 12 power cleans 155/105:2 rds for time, strength and skill: split jerk 1-1-1-1-1-1, 5 shoulder to overhead 135/95, 10 pull ups, 15 sit ups: 5 round for time, strength and skill- back squat 5-5-5-5 (5 sec holds at the bottom of each rep), For Time: 50 box jumps, 400m run, 75 kb swings 53/35, 400m run, 100 squats. 2 min jumping jacks, Wod 400 m run 20 PVC Front squats 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. Cool down: stretch and roll, Warmup: 800m run Wod 5 rounds, Warm up: 5 min foam roll, 50 ring rows, 50 push ups, 50 sit ups WOD Even if you're 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. This is a long, slow, grinding workout, so dont do a ton of cardio. You need to make use of your ankles, knees hips and back to perform these and as such the posture is key. 10 floor presses 185/115, Warm up - Chris H. SEALgrinderPT 2022SEALGRINDERPT l, LLC 10977 Luna Point rd Tallahassee, Fl 32312 404-906-0726 cell | brad@sealgrinderpt.com, Supplements SEALgrinderPT recommends and uses, Cross Training WOD Bible: 555 Workouts from Beginner to Ballistic. Flutter kicks Box jumps 24/20, Cool down WOD J Strength Cond Res. 100 KB swings 53/35 Post your score in the comments below!Today's workout is \"Mod Cindy\", a variation of the classic CrossFit WoD Cindy. It is also an AMRAP (As Many Rounds As Possible) because you complete as many of the following movements sequentially as you can in 20 minutes. 800 m run Cindy stands out as a benchmark CrossFit WOD. The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach. 1000 m row 10 push ups 2 rounds, Wod 400 m farmers carry, Str- bent over row 10-10-10 They are squat, running, hinging and pulling. 10 ring dips 75 push ups 3 sets of body weight back squats. 10 front squats 155/105 VisualizationI told myself the day I got my week of workouts that no matter what when I get Cindy I will knock this one out of the park, I was tired of feeling as if I did not have enough so I prepared my mind for the battle that was going to take place during the week. 3 Unusual Exercises for Your Core DeterminationWhen I began Cindy I was jamming out sets hard and fast, as I hit round 12 my mind started to flail. 20 one arm DB hang power snatch WOD 10 dB curls Burpees (jump to bar) WOD 5 Thrusters 115/75 1000m row WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @ 65% of 1RM WOD: PERFECT, STRICT "Cindy" 20 Min AMRAP 5 STRICT pull ups 10 PERFECT push ups 15 PERFECT squats Another way to improve your core and push-ups is to practice plank holds (in top push-up position, not on your elbows) daily. 20 ring push ups Push ups 1 min rest 30 air squats 1 min KB mason twist(sit on your butt and bring the KB from one side of your hip to the other. A post shared by Kari Pearce (@karipearcecrossfit) on Nov 26, 2017 at 3:01pm PST. 2 front squats 135/95 If youve worked out at a CrossFit gym, youll know that a typical class is 60 minutes. 100 push ups Ring dips, Warm up: 15 push ups, 15 jumping squats- 2 rds, WOD 25 sit ups 8 kettle bells swings 18 lunges 15 dive bombers push ups, Wod 3 rounds for time, Warm up 1200 m run For time: 25 Calf raises 10 KB cleans 53/35(1 arm)right 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. Check out these tips to improve your plank hold time and core strength. 10 lunges w/KB Wod WOD RELATED ARTICLES Regular push-ups here. 30 pull ups Warm up: 5 minute foam roller, 15 ring rows, 20 lunges, 25 Turkish get ups with NO wieght. 50 weighted lunges, 12 min AMRAP 1-1-1-1-1-1 10 squat cleans 155/105 10 deadlifts 135/95 50 one arm DB hang power snatch 35/25 Even if you can do strict pull-ups, factor in Australian pull-ups at lower and lower angles. 15 min AMRAP, Wod Str- Back squat Str- back squat 1-1-1-1 3 min max floor press 95/65 Cool Down: stretch, Warm up: 5 minute foam roller, 3 rds of Cindy WOD 5 rounds for time, E3MOM: 5 rds: 5 push press 115/75, 20m bear crawl, WOD Glen Leg stretch, Warm up- Strength and Skill: power clean 1-1-1-1-1 25 double unders 20 PVC good mornings 10 power cleans 95/65 30 squat cleans 95/65 Heres why you should warm-up before your CrossFit workouts. Strength and Skill: press 3-3-3-1-1-1 5 pull ups 5 min of jump rope For time, Wod 10 one arm KB clean and jerk 53/35 In that case, zero in on the upper body pushing component of the air bike. 10 Turkish get ups (40%)-(50%)-(60%)-(75%)-(85%)-(95%) Push ups Power Cleans 135/95 200 m farmers carry Str/Skill: deadlift 5 min jump rope Cool Down: 5 minute foam roll, stretch, Warm up: 25 ring rows, 50 sit ups, 50 supermans Strength: back squat 5-5-3 (5-3-1) 30 ring rows 30 double unders 20 push ups Variations also help you strengthen your core, which is a huge part of performing push-ups and pull-ups. 50 thrusters DB shoulder raises lateral 3 sets of 10, Wod About the wod. The goal is to go through the workout at a slow pace, and you should feel fresh when you finish the warm-up WOD. 5 rounds for time, Wod Cool: stretch and roll, 3 rounds of Cindy for warm up Dead lift 3-3-3-3-3 Cool Down: 5 minute foam roll, stretch, Warm up: 5 min jump rope, 3 min plank, 2 min flutter kicks One leg on the bench lunges (each leg) 40 push ups 4 shoulder 2 overhead 135/95 WOD Str-deadlift 5-5-5-5-5 20 push ups Record best lap and slowest lap, Warm up 400m run, Warm up: 800m run, 30 push ups, 50 sit ups, 25 ring dips Sit-ups 20 squats 5 burpees EMOM WOD 25 Snatch 96/65 400m run Cool down: 2 minutes max sit ups, 50 supermans, Warm Up: 3 minute jump rope, 2 minute flutter kicks Tabata row 8 rounds 5 Front Squats 135/95 The Cindy WOD workout is really the ideal workout for anyone and everyone, regardless of whether youre just a beginner or youre a pro athlete or are into heavy workouts. The Best CrossFit Warmups Generator Warmup Get sweating before your WOD: Complete a 5 minute AMRAP of: 5 Pull Ups 10 Push Ups 5 Burpees 10 Box Jumps Try another WOD! Shoulder to overhead Pull ups, Warm up 50 KB Swings 53/35 Its not all arm and upper back strength. 10 front squats 185/115, WOD 200 ft butt kickers 2 rounds for time, Cool down 5 front squats 155/105 20 dumb bell lunges Check out more benchmark WOD guides here. 800 m run EMOM for 10 min 10 min AMRAP, Cool down Workout 23.3. 50 ft broad jumps, Wod 30 hang power cleans 115/75 KB mason twist, Warm up E2MOM 200m farmers carry 53/35 10 DB triceps extensions 50 m high knees 2 Stunden Sgen und Strucher schleppen gilt wohl als Sport! 5 presses 95/75 (complete as many reps as possible in the remaining time) Wod Another way you can improve your Cindy scores is to try other workouts like Angie (or half Angie) and Chelsea to workout in a similar manner. The warm-up should not feel like a WOD, but it also shouldn't be so easy that by the end of it you still feel stiff. 20 min AMRAP, Warm up Ring dips, Wod 100 push ups Wall balls Therefore, a person engaged in crossfit training is able to perform both high-intensity training in 2 minutes, and long 20-30 minute workouts, and with the same ease run a marathon. (Start them on a continuos clock and record their total time) Ring dips Strength and Skill: hang power clean 5-4-3-2-1 Str- deadlift 3-3-3 3 rounds for time, Wod WOD Again, if youre struggling with your pull-ups or you cant seem to break a PR, go back to basics. 5 squat cleans 155/105 5 cleans 95/ 65 15 snatches (weight 1) 5 wall walks. 76 kb swings 9 SDHP 5 over the bar burpees 200 m farmers carry 10 lunges w/ kb in rack position 40 ring dips 5-5-3- 5-3-1 50 floor presses 135/95 5 over the bar burpees 2 min rest 5 min jump rope 500 m row -50 med ball sit ups WOD 5 one arm KB cleans 53/35 Goblet squats In some ways, movement prep and mobility go hand in hand. 100 sit ups Calf raises 20 reps WOD 21-15-09-15-21 Many athletes go out way too hard during the first five rounds of Cindy. 21 thrusters 100/70lbs For time, Warm up 25 ring rows 5-5-3(3-3-3) Max reps @50%, Wod Not for time BUT 30 min cut off. 5 bar facing burpees Burpee box jumps Str- press 5-5-3(3-3-3) 1200 m run 2 min rest 3 min of max push ups 11 eight count flutter kicks 10 sit ups The pull-push-squat flow is a proven combination for testing fitness and endurance, so dont change the order of exercises, either. 200 m run You will perform better and decrease your risk of injury by warming up before you work out. 2 rounds Rest 2 min #1 for time Cindy is a high-rep workout. For time. 10 bent over rows 5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%), Wod 10 KB twists 10 dips 20 min AMRAP WOD Wod Warm up: 5 minute foam roller, 3 min rowing, 3 mi tues jump rope 20 KB swings CrossFitters need to cultivate strong mobility training habits in order to be successful in their sport. 5 min roll Efficient to Run 200 m run 21-15-9 The Cindy WOD is a game of seconds. If plank ups are difficult, hold standard plank R1 and push up position R2.Mod Cindy10' AMRAP5 Bent Rows10 Push Ups15 SquatsThis modification is designed to allow you to do the workout almost anywhere. 200 m run Warming up is critical if you want to reach your fitness goals. 10 burpees box jumps 24/20 10 Rope climbs 100 burpee pull ups 25 double unders Cool down: stretch and roll, Fri: 10am Free community Black Friday WOD only, Warm up: 10 Turkish get ups 10 KB swings 53/35 3 min AMRAP 15 med ball sit ups 3 rounds for time 10 bent over row 50 med ball sit ups This is something pro athletes do from time to time as it helps them make sure their form is correct. Here are some basic examples to get your lists started. 2 rounds, Wod 2 min rest 30 front squats 135/95 100 push ups The few things that helped me get through Cindy and hit a new PR were. 25 push press 65/45 10 min AMRAP 75 double unders -not for time but 20 min cut off, Warm up 50 Mountain climbers 21-15-09-15-21 Wod 3 rounds of Cindy WOD 25 sit ups 10 WY Shoulder Accessories 5 hang power cleans 95/65 Tip: try to smoothly distribute work throughout the entire minute, keeping the same pace throughout the workout. 10 min AMRAP 2 min mountain climbers Int J Environ Res Public Health. Str: press(5-5-3)5-5-5 2 rounds for time 10 back squats (135/95) Str- Back Squat 5-5-3(3-3-3) 10 lunges Cool Down: stretch and roll strength/skill- bent over row, floor or bench press- 5 reps each, 5 rds, TABATA- KB swings, goblet squat,kb russian twist, burpees, bar bell lunges (front rack) 95/65, pull ups, 10 hang power cleans 95/65, 20 paralette bar jumps, 25 push ups- 4 rds for time, Strength: front squats 5-5-5-5 10 sec hold, WOD: 5 box jumps, 10 lunges w/ dumb bell 35/25, 15 sit ups- 10 rds, WOD 100 double unders, 30 turkish get ups, 100 double unders, Strength: 10-10-10-10 back squats 10 sec holds, WOD: Cindy- 05 pull ups, 10 push ups, 15 squats, WOD- 20 squats db 35/25, 20 lunges db, 20 one arm snatches db- AMRAP 12 minutes, WOD- 3 minutes max burpees, 1 minute rest, TABATA This: pull ups, push ups, sit ups, squats, EMOM (every minute on the minute) 5 minutes: 3 deadlifts @75% 1RM, 1 minute rest, Then EMOM 5 minutes: 5 bent over row 75% of body weight, 2 minute rest, wod- 50 double unders, 30 push ups, 15 push press 95/65- 3rds, http://www.crossfitmagnolia.com/2015-competition/. Strength and Skill: Hang Power Snatch 3-3-3-1-1-1 WOD 1 mile run for time Warm-Up . 3 min of max front squat 75/45 Score is the total number of rounds and reps completed before the 20-minute clock stops. 10 min AMRAP, Warmup: 200 m farmers carry CrossFit isnt easy. 10 one arm DB power snatch-L 20 sit ups Cool down: stretch and roll, Strength: front squat 5-5-5 Strength/Skill: back squat 5 rds (not for time) 1 mile run, Warm up- 200 m Farmers carry, 30 push ups, 50 sit ups 50 kb swings Str-Press 5-3-1 10 burpees However, you have to be extremely mindful of the correct posture as otherwise, you might spend more energy for little returns. Going even 10 seconds per minute slower will take three full rounds off your scoremaking this the most important part of your strategy. Cool down- 10 arm bar stretch, roll, Warm up: 1000m row, 25 good mornings JT 30 Wallballs 20/15 -75 Wall balls 20/15 2 rounds for time, Cool down 2 DB man makers (turtle dove killers) 53/35 WOD (Crossfit workout)-is a certain amount of work (the task), which is necessary to perform. Str-deadlift 1-1-1-1 Your body needs time to recover and a lack of recovery can be why youre not breaking current PRs. The Cindy WOD is one of the CrossFit Girl WODs. Burpees, Cool down: 100 flutter kicks 20 m of Thrusters 95/65 200 m run Cool Down: stretch shoulders and low back, Warm up- 5 min foam roll 55 Sit ups Str- good morning 5-5-5-5-5 9 box jumps 5 over the bar burpees WOD WOD While this may not be the most fun, its essential if you want to perform better. Thanks to all our Veterans!!!! 20 double unders 800m run Starting at Zero, so at 3.2.1 go you knock out your first 5 burpees then go into your swings. - Time. 20 double unders Cool Down: stretch, Warm up Strength and Skill: back squat 1-1-1-1-1 10 min of max KB swings. The same approach (crossfit program) often applies to all athletes in the gym, however weights and intensity are scaled individually depending on the athlete's physical training. 80 ring rows It is a real threat. 3 min jump rope Whereas the aerobic training for non-CrossFit workouts might involve walking or even jogging, youll likely steer toward more CrossFit-style aerobic activities here. However, research suggests that warming up thoroughly before strength-training sessions can significantly reduce injury risk. 3 Med ball cleans 2 min rest (search by the presence of certain exercises in workouts) Strength/Skill: squat (5-5-3) 5-3-1 20 pvc deadlifts, Wod 200 m run AMRAP 15 min, Cool down 5 man makers You might choose movements like PVC pipe thrusters or 1-arm kettlebell presses. 10 med ball cleans Besides being a practical way to get ready for Murph, Cindy is a great test of overall fitness. 20 double unders 20 squats, Wod To prepare yourself for each WOD (workout of the day), its essential to get your brain and body into the right space. 30 sit ups, Wod 5 min foam roll 10 burpee box jumps 10 minute AMRAP, Str-bench press deload 3 min jump rope 2 min rest Incorrect form can sometimes be why you cant break a current PR. CrossFit. -ring rows We are not a medical resource. For each round you want to beat the previous rounds tally. SDHP 53/35, Warm up 50 double unders For time, WU- 400 m run, 25 med ball cleansy 3 rounds for time. 15 push press 65/45 To perform this correctly you need to first stand with your feet apart, toes pointed out and arms loose by your sides. 5-5-3- 5-3-1 12 pull-ups 20 double unders Check out this article for some awesome tips on improving your pull-ups: Marine Who Set Pull-Up World Record Gives His Top 7 Tips on How to Crush Them. Do you have a tip for how I can make sure Im getting better nutrition? 1) Rhabdomyolysis is a possible threat to "trained newcomers in CrossFit", be very careful. Answer: Check out the CF main website here. 10 burpees 10 dB press 2 rds, 10 clean and jerks 100 squats, 5 min roll Easy AMRAP x 10minutes: 10 thrusters 115/75 20 double unders Warm up 5 min roll 3 rounds of Cindy Wod 50 double unders 50 sit ups 3 rounds for time(15 min cut off) Str-Front squat 10-10-10-10-10 Floor or bench press 200m run Check out this article. Tabata Do it a few times a year. 5 pull-ups. WOD 20 thrusters 95/65 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. Wod 5 toes to bar 10 dive bomber push ups, WOD 50 ft of bear crawl 6 minute AMRAP Cool Down: stretch and roll 5 dead hang pull ups What is a good score for the "Cindy" workout? Str- power clean 1-1-1-1-1 10 med ball cleans High knees 10 push ups 25 ring rows, Wod Jackie A great CrossFit warm-up prepares your muscular and nervous system for exercise. 5 power cleans 155/105 can i use shoe glue for fake nails. 5@ 40% 5@ 50% 5@ 60%, WOD A bunch of us are headed out to support our competing athletes this weekend at CrossFit Magnoliascompetition. 1000m Run 15 dive bomber push ups 15 band tricep pull downs x 3 sets, Warm up: 200 m Run, 10 jumping lunges, 2 rds Cool down Spend the first few minutes of your warm up increasing your heart rate and body temperature. Youll learn exactly how to do that below. *GHD for RX+ athletes, Warm up Here, youll perform extremely lighter versions of the lifts of the day to dial in your technique. Strength/Skill: deadlift 5-5-5 Cool down: 100 sit ups or 50 GHDs, Warm up: 5 min roll, 5 pull ups, 10 lunges,15 sit ups- 5 rounds It forces your nervous system to wake up before the clock actually starts. 15 power cleans 95 Its a foolproof way of preparing your body for exercise while not getting bored by the same movements!