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Benchmark training

Cindy Benchmark WOD

A 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. Simple bodyweight movements, brutal volume.

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The prescription

Know the standard.

Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.

  • 20-minute AMRAP:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Men · Rx

Bodyweight

Women · Rx

Bodyweight

Time cap

20:00 (AMRAP)

Workout format

amrap

Workout context

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.

Progression path

Build the base. Scale with purpose. Improve your time.

The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.

beginner

Build the base

Learn the movement standard, choose an honest starting point, and keep the work repeatable.

Focus on consistent movement. Don't go out too fast—this is a 20-minute test, not a sprint.

PacingTarget 1 round every 1:30-2:00 (10-13 rounds total)

MovementPull-ups: Kipping if efficient, otherwise strict or banded

ScalingPull-ups: Banded pull-ups, ring rows, or jumping pull-ups

Coach noteThis should feel aerobic, not anaerobic

intermediate

Scale with purpose

Preserve the intended effort while building capacity, consistency, and better pacing.

Target 15-20 rounds with consistent pacing. You should be able to maintain 1 round per minute for most of the workout.

PacingTarget 1 round per 1:00-1:15 (16-20 rounds)

MovementEfficient kipping pull-ups (butterfly if proficient)

ScalingNo scaling needed if you can do pull-ups, push-ups, and squats proficiently

Coach noteThe first 10 minutes should feel easy—don't go out too hot

advanced

Improve your time

Use a sharper execution plan once the movement quality and capacity are already in place.

Target 20-25+ rounds. This means maintaining 1 round per minute or faster for the entire 20 minutes.

PacingTarget sub-1:00 per round (20+ rounds)

MovementButterfly pull-ups for speed

ScalingNo scaling at this level—Cindy is Rx bodyweight

Coach noteWarm up thoroughly—hit 3-5 rounds at pace

Athlete practicing a controlled scaled pulling movement with gymnastic rings

Scaling is skill building

Use the version that helps you come back stronger.

A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.

Explore scaling strategies

Execution notes

General tips for Cindy.

1

Cindy is all about pacing—going out too fast will wreck you

2

Your score is total rounds + partial reps (e.g., 18+7 means 18 rounds + 7 reps into the next)

3

Air squats are your rest—use them to recover

4

Grip endurance is key—if grip fails, the workout stalls

5

Practice unbroken sets of 10-20 pull-ups and push-ups

6

Track your splits: if you slow down significantly after 10 minutes, your pacing was off

7

This is a mental test as much as physical—embrace the grind

Recommended gear

Gymnastics grips or tape for pull-upsChalkWrist wraps (optional) for push-upsKnee sleeves (optional) for air squats

Keep building

Use every benchmark to learn, then come back better.

Build the right base first. Your time becomes more meaningful when the movement and plan hold up.

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