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STRUCTURE: Athletes will complete as many rounds and reps as possible in 20:00 of “Cindy.” Every 2:00 athletes will Bike 500/400 Meters before picking up where they left off in “Cindy” the next round. “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.

STIMULUS: “Time After Time” is a Threshold workout.

STRATEGY: 500/400 Meters on the Bike should be completed in 1:15 or less. Leaving athletes 0:45 to accumulate rounds of Cindy. Athletes should be able to complete 5 Pull-Ups in 0:30 or less, 10 Push-Ups in 0:30 or less and 15 Air Squats in 0:30 or less.

SCALING: Athletes should choose a distance on the Bike that they can complete in 1:15 or less. Athletes should choose variations of Pull-Ups, Push-Ups and Air Squats that allow them to complete each movement in 0:30 or less.

SCORING: Athletes’ score today will be their total Rounds + Reps of “Cindy.” Athletes should Aim to complete at least 7 rounds of “Cindy.”


-Don’t let the bike affect the other reps today, recover on it

-No more than one break on a bodyweight movement today


Time After Time (AMRAP – Rounds and Reps)




5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 2:00, Bike 500/400 Meters

starting with 0:00

*Score = Total Rounds + Reps of “Cindy”


250/200m Row or 200m Run

RX+-Same as RX’d

RX-As Written

50-59-Jumping Pull Ups, Push Up on knees

60+-Ring Rows, Push Up on knees

Basics-10 AMRAP Ring Rows, Push Up

on Knees