Cindy
A 20-minute AMRAP of the classic pull-up, push-up, and air-squat triplet at 5-10-15 reps per round — one of the most commonly used benchmarks for tracking bodyweight conditioning over time.
Movements in this workout
Scaling
Scaled
Banded pull-ups, knee or box push-ups if straight sets of 10 break early. The target is steady rounds every 60-75 seconds for all 20 minutes.
Beginner
Ring rows, elevated push-ups, squats to a target box; 12-15 minutes. Log the rounds — Cindy is the easiest benchmark to re-test progress on.
The story
The most accessible of the Girls: twenty minutes of bodyweight triplet work with no barbell and no skill barrier beyond a pull-up. Deceptive — 20 rounds (a long-standing 'good' score) is 100 pull-ups, 200 push-ups, and 300 squats. The push-ups are almost always what breaks first. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2004-12-29.
First posted 2004-12-29
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).