Cindy Benchmark WOD
A 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. Simple bodyweight movements, brutal volume.
The Workout
20-minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Rx Standards:
Men: Bodyweight
Women: Bodyweight
Time Cap:
20:00 (AMRAP)
Equipment Needed
- Pull-up bar
Time Standards
History of Cindy
Cindy is one of the original CrossFit Girl WODs, designed to test pure bodyweight endurance over 20 minutes. It's simple, scalable, and requires no equipment except a pull-up bar. Cindy is a staple in CrossFit because it reveals weaknesses in pulling, pushing, and squatting endurance.
Complete Strategy Guide
Cindy is a test of muscular endurance and pacing. The movements are simple, but 20 minutes of continuous work will expose weaknesses. The key is finding a sustainable pace and sticking to it without burning out.
Beginner Strategy
Focus on consistent movement. Don't go out too fast—this is a 20-minute test, not a sprint.
Pacing
- • Target 1 round every 1:30-2:00 (10-13 rounds total)
- • Break pull-ups and push-ups early to avoid failure
- • Keep air squats unbroken—they're your rest
- • Rest 10-15 seconds after each round if needed
Movement Tips
- • Pull-ups: Kipping if efficient, otherwise strict or banded
- • Push-ups: Full range of motion (chest to floor)
- • Air squats: Full depth (hip crease below knee)
- • Move smoothly—don't rush transitions
Scaling Options
- • Pull-ups: Banded pull-ups, ring rows, or jumping pull-ups
- • Push-ups: Knee push-ups or hand-elevated push-ups
- • Reps: 3-6-9 or 4-8-12 instead of 5-10-15
- • Time: 15 minutes instead of 20 if needed
Pro Tips
- • This should feel aerobic, not anaerobic
- • If you're breathing heavily after 5 minutes, slow down
- • Break movements before failure—it's a marathon
- • Track your rounds to maintain pace
- • Film yourself to ensure full range of motion
Intermediate Strategy
Target 15-20 rounds with consistent pacing. You should be able to maintain 1 round per minute for most of the workout.
Pacing
- • Target 1 round per 1:00-1:15 (16-20 rounds)
- • Pull-ups: Unbroken or 3-2 if needed
- • Push-ups: Unbroken
- • Air squats: Unbroken (this is your rest)
- • Move quickly between movements
Movement Tips
- • Efficient kipping pull-ups (butterfly if proficient)
- • Fast, rhythmic push-ups
- • Air squats with a consistent cadence
- • Minimize transition time
Scaling Options
- • No scaling needed if you can do pull-ups, push-ups, and squats proficiently
- • Consider banded pull-ups if you can't maintain 5 unbroken for 20 minutes
Pro Tips
- • The first 10 minutes should feel easy—don't go out too hot
- • Around minute 12-15, fatigue will hit—push through
- • Break pull-ups if grip fails, but get back on the bar quickly
- • Track your pace: if you hit 10 rounds at 10:00, you're on track for 20
- • Post-WOD: stretch shoulders, chest, and quads
Advanced Strategy
Target 20-25+ rounds. This means maintaining 1 round per minute or faster for the entire 20 minutes.
Pacing
- • Target sub-1:00 per round (20+ rounds)
- • All movements unbroken for as long as possible
- • Move immediately between movements (no rest)
- • Push the pace in the final 5 minutes
Movement Tips
- • Butterfly pull-ups for speed
- • Fast, explosive push-ups
- • Air squats at high cadence
- • Seamless transitions—no wasted time
Scaling Options
- • No scaling at this level—Cindy is Rx bodyweight
Pro Tips
- • Warm up thoroughly—hit 3-5 rounds at pace
- • The first 10 minutes should feel controlled but fast
- • Around minute 15, you'll want to slow down—don't
- • If you break movements, get back on them within 2-3 seconds
- • Track your pace religiously: every minute should be 1+ rounds
- • Elite athletes hit 25-30+ rounds
- • Retest every 3-6 months to track progress
General Tips for Cindy
Cindy is all about pacing—going out too fast will wreck you
Your score is total rounds + partial reps (e.g., 18+7 means 18 rounds + 7 reps into the next)
Air squats are your rest—use them to recover
Grip endurance is key—if grip fails, the workout stalls
Practice unbroken sets of 10-20 pull-ups and push-ups
Track your splits: if you slow down significantly after 10 minutes, your pacing was off
This is a mental test as much as physical—embrace the grind
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