Aptly named the “Whip-it” by CrossFit coach Andy Petranek, this workout is taken from Petranek’s book Fire your Gym! (co-authored with Roy Wallack). “Whip-it” is a scaled-down version of the CrossFit “Cindy” WOD; it has fewer pullups and pushups and more squats, plus situps.
WHY IT WORKS
“It leaves out nothing,” Wallack says. “It hits virtually all the muscles in all parts of the body. It gives you a cardio blast and leaves you heaving. It keeps your momentum going better than Cindy; the slightly lower quantities of the exercises (4 pullups versus 5; 8 pushups versus 10) make must- stop-or-I-will-die interludes less likely. The situps provide a breather to keep momentum going.”
TOOLS NEEDED
A pullup bar of some sort—either at the gym, at home, or on the monkey bars at a local park.
BODY-WEIGHT WORKOUT
Complete as many rounds as possible in 20-minutes of:
4 Pullups
8 Pushups
12 Situps
6 Body-weight Air Squats
Andy Petranek and Roy Wallack’s book Fire Your Gym! can be purchased at major booksellers and amazon.com.
