{"id":"28bf6e3a-fb8a-4092-9e84-07003fb42d26","title":"Cindy AMRAP","icon":"🔥","parent_id":null,"author":{"name":"BurpeeBandit","initials":"B"},"category":{"id":"0318761c-474a-44a9-86f7-e22c7a9b096d","name":"HIIT","path":["Workouts","HIIT"]},"description":{"markdown":"A famous benchmark workout: as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats. Pace yourself in the first five minutes. Scale the pull-ups to ring or table rows if you need to, and keep count of your rounds to beat next time.","html":"

A famous benchmark workout: as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats.

Pace yourself in the first five minutes. Scale the pull-ups to ring or table rows if you need to, and keep count of your rounds to beat next time.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":1800,"total_duration_in_seconds":1800,"steps_count":3,"updated_at":"2026-04-23T02:27:43.687Z","favourites_count":5,"forks_count":0,"favourited":false,"steps":[{"id":"550419f6-7a18-4763-838c-fdc0de514a9c","number":1,"title":"Warm up","description":{"markdown":"Easy jogging on the spot, arm circles, a few slow squats and push-ups.","html":"

Easy jogging on the spot, arm circles, a few slow squats and push-ups.

"},"duration_in_seconds":300,"video_start_in_seconds":null},{"id":"2fc4a5db-2717-4355-be02-59f6bfb8266e","number":2,"title":"AMRAP","description":{"markdown":"Repeat until the timer ends: 1. 5 pull-ups 2. 10 push-ups 3. 15 air squats","html":"

Repeat until the timer ends:

5 pull-ups
10 push-ups
15 air squats

"},"duration_in_seconds":1200,"video_start_in_seconds":null},{"id":"7f8236e5-3e3e-474e-b0c0-6cf411678fa6","number":3,"title":"Cool down","description":{"markdown":"Walk, breathe and stretch your chest and shoulders.","html":"

Walk, breathe and stretch your chest and shoulders.

"},"duration_in_seconds":300,"video_start_in_seconds":null}]}

Routine complete