Cindy WOD — The 20-Minute AMRAP That Never Lies
Cindy is a 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. No equipment beyond a pull-up bar. No weight on the bar. Just you and 20 minutes of work. Cindy is the purest test of relative bodyweight fitness in CrossFit — the ability to move your own body efficiently over an extended time domain. Your score is your score. It does not care what you can deadlift.
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Coach-Written Guide
CrossFit Workout Plan — Stop Winging It and Start Progressing
Most CrossFit athletes do not follow a plan. They show up, do the WOD of the day, and call it training. For general fitness, that works fine. But if you have been doing CrossFit for more than a year and your lifts have stalled, your benchmark times have plateaued, or you feel like you are always tired without getting fitter — the problem is not your effort. It is the absence of a plan. This guide explains how to build a CrossFit workout plan that produces measurable results.
Read the full guide — 10 min readCommon Questions
What is the Cindy WOD?
Cindy is a CrossFit benchmark workout: 20-minute AMRAP (As Many Rounds As Possible) of 5 pull-ups, 10 push-ups, and 15 air squats. It is one of the original CrossFit "girls" and one of the most frequently programmed benchmarks because it requires zero equipment beyond a pull-up bar and no loaded movements.
What is a good Cindy score?
Beginner: 10–14 rounds. Intermediate: 15–19 rounds. Advanced: 20–24 rounds. Elite: 25+ rounds. The world-class standard is around 30+ rounds. Twenty rounds is a meaningful milestone — the round that separates athletes who have developed real bodyweight engine from those still building it.
How should I pace Cindy?
The trap in Cindy: going too fast in rounds 1–5 and paying for it in rounds 10–20. The target is consistent splits — every round should take roughly the same time. If round 1 takes 45 seconds and round 15 takes 90 seconds, you went out too hard. Start slower than feels right. The time you save by pacing properly is always more than the time you waste going conservative early.
Can I scale Cindy?
Yes. Ring rows or jumping pull-ups replace pull-ups for athletes working toward their first pull-up. Knee push-ups scale the push-up volume without changing the movement pattern. The air squat has no standard scale — just perform it to full range. A scaled Cindy with any modifications should be noted as scaled when recording your score.
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