Pull-Ups, K2E, Goblet Squats

This Saturday’s workout takes inspiration from the benchmark workout Cindy, featuring a similar rep scheme but with a different focus. Unlike Cindy, which includes an upper-body pressing movement, this version shifts the emphasis toward midline engagement and lower-body stamina. You'll be working through a 12-minute AMRAP of 5 pull-ups, 10 knees-to-elbows (K2E), and 15 goblet squats.

The goblet squats will be performed with a kettlebell. Choose a weight that allows you to move steadily and complete each round of squats unbroken. If you're not doing pull-ups yet, you can scale the movement by using banded pull-ups, jumping pull-ups, or ring rows.

Similarly, if knees-to-elbows aren't doable, substitute them with knees-to-chest, hanging knee raises, or V-sit-ups. The goal is to keep moving consistently and stay focused on maintaining good form throughout.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

3 rounds, 1 minute each:

- Plank hold (L/M/R)
- Ring row squats
- Hanging knee raises
- Reverse lunges

Tech

- Pull-ups
- K2E
- Goblet squat

WOD

12-minute AMRAP:

-5 Pull-ups
-10 K2E
-15 Goblet squats @1/1.5 pood


Cool Down