May 5th


Download the week

“Cindy Cycles”

10 Rounds 

Min 1 | 15/12 Calorie Bike

Min 2-3 | 1 Round of “Cindy”

Min 4 | Rest


5 Pull ups 

10 Push ups 

15 Air Squats 

Score | Slowest round of Cindy 

“Sunday Run Day“

Run 2-3 Miles



For the Coach

Resource Drive

Workout Overview


Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity.


Slowest round of Cindy


The One | Teaching Focus

Cardio Respiratory Endurance
Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.



Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

Tabata flow. :20/on :10/off 

  • No push up burpees
  • Mountain climbers
  • Knuckle draggers
  • Quad pulls
  • Knee pulls
  • Active spidermans
  • Plank shoulder taps
  • No push up burpees

Specific Warm-Up
(9-14 minutes)

Specific flow

  • :20 dead Hang
  • :20 scap push ups
  • :20 tempo air squats
  • :20 scap pull ups
  • :20 tempo push ups
  • :20 squat hold
  • :20 jumping negative pull ups
  • :20 push ups
  • :20 air squats
  • :20 pull ups


  • N/A

(14-18 minutes)

Practice Round 

  • The specific warm up serves as a practice round.


Workout adjustments if needed

(18-58 minutes)

Look For

  •  Post Workout Clean Up & Chat (58-60 Minutes)

Additional Elements

Home Workout

10 Rounds
Min 1 | 10 Burpees
Min 2-3 | 1 Round of “Cindy”
Min 4 | Rest*“Cindy”
5 DB plank rows
10 Push ups
15 Air Squats


"All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way." - Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception - In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference - our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action - Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste our failures.

Gratitude - Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

After Party

Tabata push ups for reps
8 Rounds of :20 on / :10 off
*Increase difficulty by holding the :10 in a tall plank

Have questions?

Reach out!

Contact Us