Ama-pull-up amahlanu, ama-push-up ayishumi, ama-air squats ayishumi nanhlanu. Ama-round amaningi ngangokunokwenzeka ngemizuzu engamashumi amabili.
Lokho kuzivocavoca kubizwa ngokuthi 'uCindy', futhi kusebenza emabhokisini e-CrossFit yonke indawo.
Uma uke walahlekelwa ukubala phakathi nokuzivocavoca, lokhu kungokwakho.
I-Cindy Timer iyi-timer ye-AMRAP kanye ne-round counter. Setha i-time cap, uyibuke ibala phansi, futhi inani lama-rounds owaqeda ngaphakathi yi-score yakho.
■ Izindlela ezintathu zokubala, uma izandla zakho zimatasa
· Inkinobho — igcwalisa phansi kwesikrini, ngakho ngisho nangemuva kwesandla sakho iyasebenza
· Izwi — yisho igama olikhethile bese i-round ilogwa
· Unyawo — beka ifoni phansi bese uyithinta ngonyawo lwakho
Uma ilenga ebha noma ibheke phansi phansi, ama-rounds asaphakama ngaphandle kokubuka isikrini. Inani ngalinye likhanyisa isikrini kanye futhi linikeze umsindo omfushane.
■ Ukuqhuma kwezimpawu ngeke kuphazamise i-log yakho
Ifoni ewile, noma igumbi eligcwele umsindo, ithumela izimpawu ngamaqoqo. Noma yini efika ngaphakathi kwefasitela lakho lokulinda olikhethile iyalahlwa — inkinobho, izwi kanye nonyawo ngokufanayo. Ifasitela liyalungiseka.
■ Bona ngqo ukuthi uwele kuphi
Yonke imijikelezo igcina ukuhlukana kwayo, futhi isikrini somlando siyibeka njengemigoqo. Ukuthi uqhume cishe emzuliswaneni we-12 noma ubambe ijubane kuze kube sekupheleni kubonakala ngokushesha.
■ Imodi yewashi lokumisa yokuzivocavoca ngaphandle kwe-cap
Setha noma yini kusukela kumzuzu o-1 kuya ku-90, noma ushintshele kuwashi lokumisa lapho kungekho-cap yesikhathi.
■ Khetha umbala
Izikhumba ezimbili: i-VOLT ezenzakalelayo kanye ne-ARACHNE ebomvu. Amarekhodi awathintwa.
■ Akukho i-inthanethi
Akukho akhawunti, akukho ukungena ngemvume, akukho zikhangiso. Uhlelo lokusebenza aluceli ngisho nemvume ye-inthanethi. Amarekhodi akho ahlala kule divayisi.
Igama livela ku-benchmark ye-CrossFit WOD 'Cindy' — i-AMRAP yemizuzu engama-20 yama-pull-up ama-5, ama-push-up ayi-10 kanye nama-air squats ayi-15. Yingakho i-cap ezenzakalelayo iyimizuzu engama-20.
Ikhawunta eyindilinga ye-CrossFit AMRAP. Yithinte ngonyawo lwakho, noma umane usho igama.
Kubuyekezwe ngo-
Sep 6, 2026