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.
What's a good Cindy score?
| Elite | 25+ rounds |
|---|---|
| Advanced | 20 – 24 rounds |
| Intermediate | 15 – 19 rounds |
| Beginner (Rx) | 10 – 14 rounds |
20 rounds, a full round per minute, is the long-standing 'good Cindy' line.
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. 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).