CFWUx2
19r
All: 5 strict - 10  pushups - 15 sqts

12+3 pulls ups 

5-10-15

Thank you for educating us on this subject.  I cannot believe that this cholesterol lie has been going on for 30 years...
If it is true the companies who pushed cholesterol lowering had the knowledge it was purely for their own benefit they should be sued!

Great video.  Thanks

15R 5r. Unable to make team but ring pulls and everything strict. All 5-10-15s for me.

For 20 minutes perform:

Strict pull-ups - push-ups - squats
5-10-15 reps

ROUNDS: 8

Regular Cindy: 14rds + 11reps

Taylor and Francis published more than 10,000 open-access scientific papers during 2018, our paper, the one which I have confirmed into a popular-scientific version, was the most downloaded one. 

You can read about that here: https://authorservices.taylorandfrancis.com/open-access-the-most-read-research-of-2018/

Very few of the papers published by Taylor and Francis had been downloaded more than 5000 times. Today our paper has been downloaded almost 90,000 times.

Strict Cindy

15 rounds

(PR: 15 1/3 rounds; sleeping poorly last several weeks)

Cindy only 12 rounds

19 rds + 5 pull-ups + 7 pushups Rx’d. 
Stayed at 5-10-15 rep scheme.
7 rds + 5 pull-ups at 5:00 mark

9round first 5 min
3 round 20reps second 5min so did 7round and 28rep of 10-20-30 in the 15 min.

RX 
5-10-15 8R 4:58
10-20-30 2R+ Strict pull ups 10, push ups 10 

5-10-15:

16 rounds

40 / 6’0 / 200

12 rounds plus 1 rep
Strict Cindy

I'm tired of all the "variations" on the same theme. This is still just "Cindy" over and over again. How many times have we done this? There are lots more functional movements available to do.

Every minute on the minute for 20 minutes perform:
3 strict pull-ups
6 push-ups
9 squats

14 rounds Rxd
M / 39 / 6’ / 194lbs

20 rounds rx - didn’t hit higher scales.

Pull ups got sloppy towards the final 5 sets. 

Did 4 rounds in 8:00
20, 40, 60 rep took 10:00 (first 5 pull ups strict, rest kipping) 
Got up to 2nd round, 5 strict and 5 kipping pull ups

Had to stay at 5-10-15
21 rounds
630 reps

M/42/180/5’9 

10-20-30 20 min 7 rounds 6 reps 

Thank you Coach

Didn't complete the 8 rounds in 5 minutes, so I just kept it at 5-10-15.
I finished 20 rounds in 20 minutes.  My goal is to get those 8 rounds completed in 5 minutes.  

Completed 4 rounds of 5-10-15 + 5-10 within 5 minutes. Choose to see the 5 min as time cap by that stoped after 5 min as I did not reach the goal of 8 rounds.

19 rounds+4 strict pull-ups of 5-10-15.
I got 7 rounds in the first 5 minutes.

5’8” / 162 lb / 20 / M

Rx’d 
Got up to the 20-40-60 rounds, ended doing two rounds of that plus 13 pull-ups 
Total Reps: 733

5-10-15. 
Completed 21 rounds 

Got really wod drunk in first rounds might have been on 8 or 9 by the 3 min mark but oh well, not calling it Rx bc did this on a dorm pull up bar so ya... Got to 390 all tallied up what a pump though

Awesome WOD and variation of Cindy.
Completed around 6.5 rounds at 5 min mark so stayed on 5-10-15. 
Completed 21 rounds + 4 Pull-ups in 20 mins.

15+3 Rx = 453
Never progressed past 5,10,15

PR strict Cindy

2019/01/15 - 12+5 = 365

Rx’d 
20 Rds + 5 strict pull-ups + 1 push-up
Couldn’t get past the first milestone (got to 8 rds in about 5:45), beat January Strict Cindy by about 5 rounds 

Strict "Cindy"
- 17+5

M/56/6'2"/179
15 rounds + 5 Pull ups (455 reps)

Did STRICT CINDY (5-10-15 all the way). This is exactly one round better than in January! And I felt like I left a little on the table...could have gone slightly harder.

14 rounds of 5-10-15 (jumping pull ups)

14 rounds of 5-10-15 (jumping pull ups)

9 rounds of 5-10-15 reps

7 rounds 

Did the first 8 in 4:48, then transitioned to 10, 20, 30.  Primary goal was to make it pass the first level.  Coasted the rest of the 20 min.  Did approximately 7 rounds of 10, 20, 30.

There is a simple reality here. Lowering cholesterol has been the most profitable area for pharmaceutical companies for over thirty years. Statins have made nearly one trillion dollars in profits for the industry. Now we have new cholesterol lowering agents that are vastly expensive. Well over ten thousand dollars a year, per person. So the 'cholesterol hypothesis' is unlikely to give up the ghost time soon. Not in a world where money ruthlessly directs the research agenda.

Uffe, and his followers (including me) have been doing our best to point out the many and obvious flaws in the idea that a raised cholesterol is damaging. More and more doctors and researchers are beginning to see this, and the inarguable logic of Uffe's position. I sincerely hope that Uffe's tireless work will be recognised in his lifetime and we can rid the world of this stupid hypothesis once and for all.

As for statins. Least said, soonest mended.

The instructions are not very clear. I ran each set until completion and got through 20 pull-ups 40 push-ups and 10 squats on the last interval. Did not do strict however since speed seemed to be the aim. 

5-10-15 1st 4 rounds
Then 1 rd. of 20-40-60
Went about 30-60 seconds over
Blue and blue/red banded pull-ups on last round

16+3, 5-10-15 reps

11rds +3 of 5/10/15

8 rounds of 5-10-15 reps of ring rows, knee push ups, and air squats
1 round of 10-20-30

395 rxd (reached 5 rounds at minute 5, so stuck with 5-10-15 for the rest) 

Don't know if I read this right. 

Time capped at 5 minutes.   7 rounds plus 3 pull ups. 

D
3 rounds plus 10 reps.

Shoot, didn't realize you were supposed to keep going if you didn't make the first 5 minutes.

5-10-15 in 20”
Squeeze out a few behind the neck pull-ups per round!

Scaled to AMRAP IN 20  
5-10-15. Ring rows/knee push-ups/squats  
10 rounds in 19:44

Don’t understand why pull-up & push-ups are so slow to come back to me.  Any ideas why, suspects?

466 rx 5-10-15

12 rds

5 Trx pulls
10 push ups
15 squats

Really good on the push ups. Keep everything centered over the shoulder joint and push up from there. Squats, keep everything loose and neutral. 

Did 8 in 6:40 which set me up for a good round

19 sets + 13 reps

M/31/5’9/175

Strict Cindy = 19+5 Rx
30 rep PR from 1/27/2019

Fighting a chest cold
10 rnds untimed--but probably btwn 15-18 min
5 strict pull ups
10 push ups
15 sqts

For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps

600 reps

Orange band pull ups
Hands off floor pushups

8 rounds 

14 rda

I need all of this strict work so much 😍
strict toenail pullups on box 
5-10-15 rep scheme for 20 mins 
score 8rds 5pull 4push

393 reps rx’d
Stayed in the 5-10-15

57 / 167

5-10-15 strict PUs, chest to floor push-ups, and squat to ball

20 minutes

(15 rounds plus 5 and 10 in the 16th -- 465 reps total)

14 + 2 rounds

20 +1 rounds Rx

12 rounds. Jumping pull ups and hand release push ups. 

5-10-15
600 reps rx

16 + 22 Rx?

I didn't make it past the 8 rounds by 5 min so had to stick with the 5-10-15, but got that many rounds and reps. Would that still be considered Rx? Doesn't matter. I did however Pr my strict Cindy score though, so thats cool! 

Rx 375 reps 

15 rounds in 20 min with 5-10-15, PU were assisted. Total 240 reps.

Dammit I screwed this all up. Ended up with a total of... 

100 Strict Pull Ups
190 Push Ups
270 Air Squats

I misinterpreted the WOD and screwed up the reps and clock so I can't give myself an RX but the movements were correct and it hurt, so... success! 

13 rounds + 15 squats, subbed bent-over rows 2 135# for pull-ups.

Guys. Excuse the ignorance. I am a CF noob and so I don't completely understand all the lingo and workouts yet. I scaled today's down to a 20-min AMRAP session of 5 Pull Ups, 10 Push Ups, and 15 Squats.

For future use though how do you do this workout?

Do you 5 Pull Ups, 10 Push Ups, 15 Squats every round, changing reps when you hit those workout targets as mentioned? Or do you do 5 Pull Ups, 5 Push Ups, 5 Squats, then the next round 10 Pull Ups, 10 Push Ups, 10 Squats, then 15 of each, then 20 of each, etc, changing reps when the mentioned targets are hit?

Finished round 8 at 5:22, so I stuck with 5-10-15 for the rest of the 20 minutes, got 16 rounds total. Going that fast to try and hit the 1st benchmark really slowed me down on next 15 minutes of the workout.

Couldn't break out of the 5-10-15 rep scheme. So I did strict Cindy essentially and got 18 rounds. So directly comparing strict Cindy to strict Cindy, I PR'd.

Didn’t hit the benchmarks, so it was basically Cindy for me. 
20+5+2 push-up. Best cindy in several years though. 

Strict pull-ups - push-ups - squats
5-10-15 reps 
7 rounds 5-10-2reps by 5:00

16 Rds + 5 Pull-ups + 3 push-ups (488 reps) Rx

20 mins@ 5-10-15 

610 RX
1 Round + 5 pushups into the 20-40-60

Retest regular Cindy: 

22 + 14 - PR 

M/34/5'9/155

kept the original rep scheme - 285 reps total

M / 21 / 5"10' / 207#
20 mins of 5-10-15, score 10+5reps

11 rounds total with assisted pullups
+5 pullups 

M/63
15 rds., 5 pull-ups, 10 pushups 

12 rounds + 2 pull-ups Option A

12 rds 4 pull-ups 9 push-ups 15 squats

All movements strict. 16 rounds plus five pushups. 

Pushups slowed me down in later rounds. 

Rx 600 reps 

About 6.5 rounds at the 5 min point, so stayed with the 5-10-15 rep scheme throughout.
21 rounds + 5 pull-ups

510 rx’d 
Had to stay on 5-10-15

Did not make the 5-mins/8-rds cutoff (I think I did 7 at that point) so this was entirely "Strict Cindy": 18 rounds + 3 squats (558 reps).

19rds + 5 pull ups + 1 push ups 
5-10-15 

Did the first 8 rounds in 5:30, so didn’t earn the right to move on. Continued anyway and did 2 rounds of 10-20-30 + 3 Pull-ups until the clock hit 10:00.
363 total reps

Pre-workout 3x20 sec parallettes high knee tuck hold. Then 12 rounds of 5-10-15. First two rounds all strict PU. Next 5 rounds band assisted SPU. Last 5 rounds unbroken kipping pull ups (my strongest ever). Honest push ups, strict squats with arms hugging chest.

44/M/230
did the pull ups/push ups scaled in  5/10-6/12-7/14 x2 pyramid with a 10 min medium intensity stationary bike in between as chondromalicia is flaring up so no knee pressure.  did this whe WOD 2 times.

m24/170cm/56kg
RX 5/10/15 scheme 
score 16+8reps

M/44/6'2"/185#

Rx'd 
5-10-15 rep scheme
15 + 5 + 10

Managed 20 rds of the 5-10-15, not sure how you can do 8 rds so quick if you are supposed to be doing it strict but maybe thats just me!!

So many strict movements so far in 2019 yet nothing strict in the Open??

Scaled this today. Banded Pull Ups, kneeling press ups and squats. 11 rounds + 5 reps. Well pleased with stimulus today. 

Wow, this workout provides some challenging goals to shoot for every 5 minutes! If you can achieve all of these goals, you are a monster! My athletes that can perform consistent strict pull-ups and quality push-ups, will likely stay with the 5-10-15 rep scheme throughout the entire 20 minutes. I may scale the reps per round to something along the lines of 3 pull-ups, 6 push-ups, 15 air squats, for these athletes, if rest periods become prolonged or if failed reps occur on the pull-ups and/or the push-ups. Here are some other thoughts on scaling:

Strict Pull-ups and Push-ups– Beyond scaling the volume of these movements, many of my athletes will need to modify the movements to maintain consistency and range of motion, while preserving the STRICT aspect of the movements. I will look to ensure that we are not being redundant with our movement modifications from previous workouts. For the pull-ups, I will likely utilize a toe-nail assisted pull-up from a box or a ring row. This would be a change from the previous two strict pull-up recommendations. For the push-ups, I will likely utilize an incline or band-assisted push-up instead of the previously recommended knee push-ups. For all athletes, I will assess when reducing volume will be beneficial, based on their individual experience and current capacity. 

Air Squats- I will have most of my athletes perform these as prescribed. For new or de-conditioned athletes, I will reduce the volume of each set, and focus on excellent mechanics being maintained. There may be instances that I utilize a medicine ball, as a target, today. The medicine ball will be at a height that allows for control and consistency of proper mechanics. 

99.9% of people won’t get past 5-10-15. 

Love all of these new strict workouts

Globo Scale... As RXed.  If you suck at strict pushups (entire chest touches deck), do hand release pushups instead as this enforces the chest touching the deck.  

Intended Stimulus
.
Today is a good game/experiment. Let's see where is our capacity with these foundational movements that we have been practicing for the past few months. If you did 190212, check your notes from that workout, it will be very informative for today. The workout today will adapt to our capacity. Making things harder as we go, if they need to be. We are looking for that great mix of cardiovascular fatigue and the muscular fatigue. However, we do not want to reach failure at any point, break your sets before that happens. Athletes capable of performing strict pull ups and push ups should modify the number of reps of so that they can switch to the second rep scheme or at least get very close to completing those 8 first rounds inside the 5 minute mark. Athletes using modifications for the movements should use options that allow them to keep the number of reps similar to rx.
.
Option 1
For 20 minutes perform:
Strict pull ups - push ups - squats
3-6-9 reps
   If you can finish 9 rounds by 5:00, switch to:
6-12-18 reps
   If you can finish 6 rounds by 10:00, switch to:
12-24-36 reps
   If you can finish 3 rounds by 15:00, switch to:
24-48-72 reps, then stop.
.
Option 2
For 20 minutes perform:
Strict box assisted pull ups - box/rack push ups - squats
5-10-15 reps
   If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
   If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
   If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.

I don’t understand how to score?

Champions Club Scaling Notes

STIMULUS:
Well then… not only do we have another pull-up/push-up/squat thing, but we also have a “make the team” variant of it that it actually really flexible. Because of the check-points, you’d probably look for a little more intensity than in the Strict Cindy workout. That intensity (or speed) comes not in the actual reps themselves, but the transitions between exercises.
Bottom line is look to be breathing heavy as possible doing strict pull-ups and tight push-ups for 20 minutes. It won’t be to the level of a regular benchmark Cindy, but you should be able to get it going pretty fast. Disregard the specific numbers of pull-ups and push-ups if the intensity falls and go to Ricky Reps at any point (do whatever you can for that specific round then move on).

GROUP:
The temptation for this one, to me, is to go back and test a regular Cindy. We did this when Strict Cindy came up in January (I think) and I really liked how we tested out. I’m curious to see if we’d see the same improvements considering there’s been plenty of strict pull-up and handstand work since then.
Bar space is tough for this sometimes, especially with how quickly the transitions might be, and 20 minutes is probably too long to go in heats. A good option could be stations: 15 sec. pull-up, 15-sec push-up, and 30-sec squat. With the group split in two, you could rotate the push/pull stations while the squat is going, then switch both groups. In the main group I’d avoid the cutoff because it might compromise the strict nature of the movements.

WARMUP:
Jump rope — always
L-sit — because Coach says
Squat — obvs
Handstand — overhead prep for pull-up
[insert thing you suck at]

KEY MATCHUP: your desire to “make the team” vs. your desire to keep it strict

SCALING THIS WELL WILL CAUSE ME TO: breathe harder than a normal strict workout when the 20 minutes is up

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Not horrible but not too bad either.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 3. I mean, who is really going to get 8 rounds in 5 minutes anyway?