a good GPP workout



  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
  • As many rounds as possible in 20 min

    The above is one of CrossFits “named workouts”. The CrossFit program has a number of “benchmark” workouts named after people, many female. This one is named Cindy and is a cycle of pull-ups, push-ups and bodyweight squats. The athlete is supposed to go through this cycle for 20 minutes straight with the goal of performing more cycles the next time he does the workout. It is a great  workout for GPP (General Physical Preparedness) and the body motions mimic such actions as climbing obstacles, shooting (in the MMA sense) and sprawling as well as other gross motor movements that you will find in combative situations vs. isolation movements like curls, presses and other such movements. In this video I’m starting the camera around the 8 min mark (yes I have to take a break for breath and water around that point…just because someone writes about something doesnt mean he is really good at something 😉 ). As I tire I typically come to a point where I have to choose between a bit of rest to do the pull-up’s unassisted or decide to drag over a bench to put a foot on and maintain the workout. In this workout I wound up using the bench after 4-5 more rounds to keep the workout going and complete more cycles.