The CrossFit Cindy Workout is a 20-minute AMRAP (as many rounds as possible) of 5 pull-ups, 10 push-ups, and 15 air squats—making it one of the most accessible and scalable CrossFit workouts for all fitness levels. Whether you’re brand new to CrossFit or an advanced athlete, Cindy can be adjusted to suit your abilities and goals. Understanding how to scale this workout is crucial for progress, injury prevention, and long-term motivation.
In this guide, you’ll learn exactly how to do Cindy, how to scale it for beginners and advanced athletes, common mistakes to avoid, and what results you can expect. We’ll also share official resources, current benchmarks, and tips for making the most of this classic CrossFit WOD.
For more details on CrossFit WODs, visit the official CrossFit FAQ and benchmark WODs list.
What Is the CrossFit Cindy Workout?
The CrossFit Cindy Workout is one of the sport’s oldest and most popular “benchmark” workouts. Here’s how it works:
- 20-minute AMRAP (as many rounds as possible)
- 5 pull-ups
- 10 push-ups
- 15 air squats
No fancy equipment is needed—just a pull-up bar and your own bodyweight. Cindy was first introduced in 2005 and has become a staple for tracking progress in strength and conditioning programs.
Why Cindy Is So Popular:
- It’s simple, efficient, and easy to do almost anywhere.
- Tests full-body strength, muscular endurance, and aerobic fitness.
- Great for both beginners and elite athletes because it’s infinitely scalable.
Why the Cindy Workout Is So Effective
Cindy’s effectiveness comes from its intensity and volume. During the 20 minutes, you cycle through movements with minimal rest, which elevates your heart rate and delivers both strength and cardio benefits. Studies have shown that athletes can burn around 260–300 calories in a single Cindy workout, with heart rates often exceeding 160–170 bpm.
Key Benefits:
- Builds upper and lower body muscular endurance
- Enhances cardiovascular fitness
- Boosts mental toughness and pacing strategy
Cindy Workout Benchmarks: What’s a Good Score?
Knowing how you stack up can help you set realistic goals. Here are current Cindy benchmarks based on recent data (2024):
| Fitness Level | Typical Rounds Completed in 20 Minutes |
|---|---|
| Beginner | 7–12 |
| Intermediate | 13–18 |
| Advanced | 19–23 |
| Elite | 24+ |
Tip: Most beginners complete 8–10 rounds; CrossFit Games athletes may hit 25+ rounds.
How to Scale the CrossFit Cindy Workout for Every Skill Level
Scaling for Beginners
If you’re new to CrossFit or bodyweight exercises, don’t worry! Cindy can be scaled in several ways to ensure a safe and effective workout:
- Pull-ups: Use band-assisted pull-ups, jumping pull-ups, or substitute with ring rows or TRX rows.
- Push-ups: Perform push-ups on your knees or elevate your hands on a bench.
- Air squats: Focus on depth and good form, even if it means moving slower.
“Half Cindy” or “Quarter Cindy” options:
- Half Cindy: 10-minute AMRAP (same rep scheme)
- Quarter Cindy: 5-minute AMRAP
These shorter versions are perfect for building confidence and technique.
Scaling for Intermediate Athletes
As you gain strength and stamina, you can:
- Attempt unassisted pull-ups but use bands if needed late in the workout.
- Use strict push-ups but rest briefly after every few rounds to maintain form.
- Increase speed while maintaining range of motion.
Tip: Track your rounds and reps each time you do Cindy to monitor progress.
Scaling for Advanced and Elite Athletes
If you’re experienced, challenge yourself with:
- The full “Rx” Cindy (strict pull-ups, push-ups, and air squats for 20 minutes).
- Weighted Cindy: Wear a weighted vest (20 lb for women, 35 lb for men).
- Try “Hard Cindy”: 5 weighted pull-ups, 10 feet-elevated push-ups, 15 goblet squats.
For top athletes, there are even “Cindy Full of Grace” WODs—3 rounds of Cindy plus Olympic lifts (like clean & jerks).
Pro Tips for Success with Cindy
- Warm up thoroughly—shoulders, chest, and hips.
- Pace yourself: Start slower than you think and increase speed if possible in the last 5 minutes.
- Focus on form: Quality over quantity. Poor form leads to injury and wasted energy.
- Transition quickly between movements to maximize rounds.
- Track your scores and repeat every 1–2 months for best results.
For more tips and form demos, check out this excellent Cindy workout video guide.
Frequently Asked Questions (FAQ)
Q: Can I do Cindy at home?
A: Yes! All you need is a pull-up bar (or substitute with rows).
Q: How often should I do Cindy?
A: Once every 4–6 weeks is a good benchmark—use it to track overall fitness progress.
Q: Is Cindy safe for older adults?
A: Yes, with proper scaling (e.g., ring rows, knee push-ups) and medical clearance. Always prioritize form and listen to your body.
Q: Are there any common mistakes?
A: Rushing through reps and sacrificing form, skipping warm-up, or doing too many rounds without proper rest between sessions.
Conclusion
The CrossFit Cindy Workout is an efficient, accessible, and scalable benchmark WOD for any fitness level. By adjusting the difficulty, you’ll get a safe, effective full-body workout that delivers real results over time. Ready to try Cindy? Set your timer for 20 minutes and see how many rounds you can complete—then challenge yourself to improve every month!