Cindy workout
20 min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Squats
Cindy is the classic bodyweight AMRAP: 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats, repeated for as many rounds as you can. It needs almost no equipment and scales to any level, which makes it one of the most widely done benchmarks. Twenty rounds is a solid score; the best athletes go well past thirty.
The workout
As many rounds as possible in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Duration: 20 min
Loads the timer ready to go: A 20:00 AMRAP clock.
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Needs the latest version of SnapWOD.
Rx loads
Bodyweight only: no loads to set.
Duration
The workout lasts 20 minutes. Your score is the rounds and reps you complete before the clock stops.
Scaling options
- Banded or jumping pull-ups, or ring rows.
- Push-ups from the knees or with the hands on a box.
- Shorten the time to 12 or 15 minutes.
Strategy tips
- Find a round pace you can hold (for example one round every 50 seconds) and stick to it.
- Break the push-ups early, they are what slows most people down.
- Count your rounds out loud or with a tally so you are not guessing at the end.
Related workouts
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