Scaled Cindy
scale Cindy
AMRAP 15
4 ring rows
8 incline push-ups
12 air squats
Hero WODAMRAP
Cindy WOD — 20-Minute AMRAP, Scores, Scaling & Strategy
CrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Cindy is one of CrossFit's most efficient benchmark workouts — a 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. On paper, the movements are elementary. In practice, 20 minutes of continuous output with no programmed rest is where fitness is exposed. Cindy rewards pacing discipline above raw athleticism: the athlete who goes out at 90% for 8 minutes and collapses will always lose to the athlete who holds a steady 75% for all 20. It is also a reliable predictor of Murph performance and an excellent weekly benchmark to track bodyweight fitness progression.
Quick answer
Cindy is best for testing bodyweight pacing. Small, repeatable sets beat early sprint rounds because push-ups usually decide the final score.
The Story
Cindy is one of the most deceptively simple CrossFit benchmarks: a 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. The movements are elementary. The challenge is sustaining output for a full 20 minutes without a single rest built into the format. "Cindy" also serves as a proxy test for Murph — athletes who score 20+ rounds often handle Murph well.
The WOD
AMRAP
20 minutes
Good Scores for Cindy
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
10–13 rounds
Intermediate
14–17 rounds
Advanced
18–22 rounds
Elite
23+ rounds
Strategy & Coaching Tips for Cindy
Set a round-per-minute target and hold it
One round per minute is the 20-round pace — elite territory. Most athletes should target 0.7–0.8 rounds per minute (14–16 rounds). Set a consistent rhythm: 5 pull-ups, drop, 10 push-ups, stand, 15 squats, back to bar. The moment you start chasing rounds you blow up.
Push-ups will break before pull-ups
Everyone plans for pull-ups to be the limiter. They're wrong. By round 12, accumulated chest fatigue forces push-up breakdowns. Plan for 5-5 push-up sets from round 8 onward rather than discovering you need to at round 13.
Generate a personalised Cindy prep plan
Customise format, difficulty, and equipment to your level
Scale this workoutRelated WODs
Train Cindy Without Repeating the Same Benchmark
Generate this WOD
Cindy-Style Bodyweight WOD
generate similar benchmark WOD
AMRAP 20
5 pull-ups or rows
10 push-ups
15 air squats
Scaling Options
RX
20-min AMRAP: 5 kipping pull-ups, 10 push-ups, 15 air squats.
- ›5 pull-ups
- ›10 push-ups
- ›15 air squats
- ›Repeat for 20 minutes
At-Home
Doorframe pull-up bar. Zero other equipment needed.
- ›5 pull-ups
- ›10 push-ups
- ›15 air squats
- ›Repeat for 20 minutes
No Equipment
Replace pull-ups with inverted rows under a table.
- ›5 inverted rows
- ›10 push-ups
- ›15 air squats
- ›Repeat for 20 minutes
Beginner
15-min AMRAP, banded pull-ups, push-ups from knees.
- ›5 banded pull-ups or ring rows
- ›10 push-ups (knees ok)
- ›15 air squats
- ›Repeat for 15 minutes
Equipment Needed (RX)
pull-up bar
Your Cindy Scores
Loading scores…
Train for Cindy
Loading…
Frequently Asked Questions — Cindy
What is a good score for Cindy?
10–13 rounds is beginner, 14–17 is intermediate, 18–22 is advanced, 23+ is elite. 20 rounds (one per minute) is the benchmark most competitive athletes chase.
How do I improve my Cindy score?
Improve your kipping pull-up efficiency and push-up stamina. Strategy matters as much as fitness — set a consistent pace from round one rather than sprinting early. Most Cindy scores are lost in the last 5 minutes due to poor pacing in the first 5.
Can I do Cindy without a pull-up bar?
Yes — replace pull-ups with inverted rows under a sturdy table or use rings/TRX at hip height. The row-push-squat combination maintains the same push/pull/lower-body pattern.
Other Hero WODs
Related Training Resources
Home WODs — Full Training Without a Gym
Generate WODs you can do at home — no equipment needed. Bodyweight functional fitness for all levels. Free daily home workout generator.
20-Minute AMRAP — The Classic MetCon
Generate 20-minute AMRAP workouts. The gold standard of functional fitness metcons — 20 minutes, as many rounds as possible. Free generator.
Bodyweight AMRAP — Full Intensity, Zero Equipment
Generate bodyweight AMRAP workouts — zero equipment, full intensity. Perfect for home training, travel, or any time you're away from the gym.
Next Training Tools
Ready to Train Like a Hero?
Generate your WOD, track your score, and push your limits. Free to start — no credit card needed.