Cindy workout

Cindy Crossfit Workout

Overview of the Workout ‘Cindy’

‘Cindy’ is a classic CrossFit workout that is named after a woman named Cindy who was a gymnast. It is a bodyweight workout that involves three movements: pull-ups, push-ups, and air squats. The workout is done for as many rounds as possible (AMRAP) in 20 minutes. ‘Cindy’ is a popular benchmark workout that is used to measure an athlete’s progress in CrossFit.

Cindy: Workout Description

The workout ‘Cindy’ consists of the following movements, done in order:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

The workout is done for as many rounds as possible (AMRAP) in 20 minutes. The recommended weights for this workout are bodyweight only, as it is a bodyweight workout.

Cindy: Workout Variations and Scaling Options

Not everyone who tries ‘Cindy’ will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Banded pull-ups or ring rows instead of pull-ups
  • Knee push-ups or push-ups on an elevated surface instead of push-ups
  • Fewer rounds or shorter time cap for beginners

Scaling options are important to ensure that the workout is challenging but still doable for each individual.

Tips and Strategies for Cindy

Here are some tips for completing ‘Cindy’ efficiently and safely:

  • Pace yourself: ‘Cindy’ is a long workout, so it’s important to pace yourself from the beginning to avoid burning out too quickly.
  • Break up the movements: It’s okay to break up the movements into smaller sets to avoid fatigue. For example, breaking up the pull-ups into sets of 2 or 3 can help conserve energy.
  • Focus on form: It’s important to maintain proper form throughout the workout to avoid injury. For example, keeping the elbows close to the body during push-ups can help prevent shoulder injuries.
  • Warm-up and cool-down: A proper warm-up and cool-down routine can help prevent injury and improve performance.

Athlete Performance in Cindy

Here are some average times for ‘Cindy’ for different levels of athletes:

  • Beginner: 5-10 rounds
  • Intermediate: 10-15 rounds
  • Advanced: 20+ rounds

These times are just a guideline and can vary depending on the individual’s fitness level.


‘Cindy’ is a classic CrossFit workout that is a great test of an athlete’s endurance and bodyweight strength. With proper scaling and pacing, anyone can complete this workout and see improvements in their fitness level.