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18:00-28:00 workout.

Category: PACER – Longer duration workouts. Like Pacers require us to really think about how we will approach the workout too maximize our ability over these longer time domains and higher volume workouts

We have 9 total rounds of “Cindy” (45 Pull-Ups/90 Push-Ups/135 Air Squats), 27 moderately loaded Clusters, and a 1-Mile run to finish.

There is a fair amount of volume to tackle in a relatively short period of time.
We said it before, and it’s appropriate to say it again…this one is SPICY!!


3 Rounds of Cindy should take between 2:00-4:00

Choose variations that allow for one break on pull-ups and 1-2 fast breaks on push-ups


12 Clusters should take between 1:00-2:00

9 Clusters should take between :45-1:30

6 Clusters should take between :30-1:00

Mile Run

1 Mile should be completed under 9:00


Choose movement variations for “Cindy” that let us move quickly through each set of 3 rounds.

An aggressive attempt at the “Cindy’s” may have a “point of no return” on your clusters…take it easy.

The grindy part of this workout will be when we meet the barbell.

Moderate Clusters can be completed as fast singles, if needed. But, this is choice for strategy, not because the loading is too heavy.

Treat the Run as a finisher!

Save some mental fortitude to dig deep on the last half mile! Running is fun 😉


“Press Pause” (Time)


For Time:

3 Rounds of “Cindy”

12 Clusters

3 Rounds of “Cindy”

9 Clusters

3 Rounds of “Cindy”

6 Clusters

Rest 2 Minutes

1 Mile Run

**Score total time w/ rest

30 min Time Cap


5 Pull Ups

10 Push Ups

15 Air Squats

Subs:-2000/1800m Row



50-59-95/65#, Jumping Pull Ups

60+-75/55#, PU on Knees, Ring Rows

Basics- 1 Round Cindy, PU on knees, Ring

Rows. Cluster w/ PVC/.BB