Cindy CrossFit Workout in 2024 (My Favorite Tips & Tricks)

The Cindy CrossFit Workout is like a burst of energy for your fitness routine! I absolutely thrive on the mix of cardiovascular strain and muscular fatigue it delivers. It’s a full-body workout that embodies the essence of CrossFit, challenging not just strength and power but also endurance and agility in one swift, flowing session.

all you need to know about cindy crossfit benchmark workout in one infographic

Since it’s a time-based workout with a simple trio of pull-ups, push-ups, and air squats, I get to push my fitness level to the edge, striving to complete as many rounds as possible within a 20-minute window.

Step-By-Step Workout Structure

In this section, I’ll take you through each phase of the Cindy CrossFit Workout – from firing up your muscles with a warm-up to pushing your limits in the intense main AMRAP workout, and finally into a relaxing cool down to wrap it all up.

Warming Up

Before diving into the Cindy CrossFit Workout, it’s crucial to prepare my body with a targeted warm-up. My goal here is to increase my heart rate, loosen up my joints, and warm up my muscles to prevent injury. I usually start with 5 minutes of light cardio like endurance running or skipping rope, followed by dynamic stretches that mimic the workout movements: arm circles, hip openers, and leg swings. I wrap up with a few rounds of scaled-down pull-ups, push-ups, and squats to ensure I’m ready for the challenge ahead.

Main Workout

Now, the main event, the Cindy CrossFit Workout. As a benchmark workout in CrossFit, it’s a simple yet demanding routine based on three fundamental bodyweight exercises:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

These exercises are done consecutively as many rounds as possible (AMRAP) within 20 minutes. My strategy is to pace myself to avoid burnout, focusing on smooth transitions and controlled breathing. The key to success is maintaining consistent round times; I aim to find a rhythm in my reps and stick to it throughout. It’s not just about speed – it’s about maintaining that pace for the full 20 minutes with minimal rest.

Cooling Down

After pushing my limits in the intense workout, it’s important to gently bring my heart rate down with a cool down. I usually spend about 5-10 minutes doing static stretches that focus on the muscle groups I worked on: my lats, chest, shoulders, and legs. Deep, steady breathing helps to deliver oxygen to my tired muscles and aids recovery.


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This is the perfect time to reflect on my performance and appreciate the effort I’ve put in.

Equipment For The Cindy Crossfit Workout

When diving into the Cindy CrossFit workout, I get excited by its elegant simplicity, because all I need is my own body and something to pull up on!


For the pull-ups, a sturdy pull-up bar is ideal. If a pull-up bar is out of reach, I can get creative and use ring rows as a substitute to still challenge those muscles. It’s all about making the workout accessible wherever I am.

Push-ups and Squats:

The push-up and squats require no equipment—just my willingness to push my limits. My body weight provides enough resistance to make these exercises incredibly effective. However, I always make sure I have good form to avoid any injuries.

Scaling Up:

For those days when I’m feeling extra ambitious, I throw on a weighted vest. It amps up the intensity of each pull-up, push-up, and squat, turning the workout into an even greater challenge.

Optional Equipment:

  • PVC pipe: Sometimes I use a PVC pipe as a warm-up tool to ensure my squat form is on point.
  • DIY Solutions: If I’m not at the gym, a strong tree branch or a set playground monkey bars can act as my pull-up station.

The beauty of the Cindy CrossFit Workout is in its minimalist approach; I can virtually take this workout with me anywhere. Whether I’m at the park, on vacation, or in the comfort of my home, I can keep my training consistent. Pumped and ready, Cindy is the workout that proves sometimes less really is more!

Benefits of the Cindy CrossFit Workout

I’ve discovered that the Cindy workout, a staple in CrossFit, is fantastic for a host of reasons! First off, full-body engagement is a given. Each round of Cindy—which includes 5 pull-ups, 10 push-ups, and 15 air squats—ensures that I’m hitting multiple muscle groups. My lats, chest, biceps, and quads; you name it, they’re working! The beauty of this is that while one muscle group is active, the others get a brief respite, making the workout intense yet efficient.

Cardiovascular fitness also gets a massive boost from this workout. The pace is relentless, and because it’s a 20-minute AMRAP (As Many Rounds As Possible), I have to keep the intensity high. This means my heart rate stays elevated, providing a great cardio session wrapped in a strength workout.

Let’s talk about progress next. The simplicity of Cindy allows me to easily track my progress. Whether I’m working on increasing my rounds or improving my form, which is paramount for reaping all the benefits without risking injury, Cindy provides clear metrics for success.

My endurance and strength levels have soared since incorporating this workout into my routine. Repeatedly performing these functional movements not only builds strength but also enhances endurance, prepping me for more complex workouts or everyday physical challenges.

And remember, consistency and proper form are key. I focus on maintaining form to prevent injury and ensure that the benefits keep coming. So, whether I’m a seasoned athlete or new to fitness, Cindy is a powerhouse workout that caters to my need for progression, strength, full-body fitness, and cardiovascular health.

Boat Interior Design woman doing squat in cindy crossfit workout
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Performing The Different Movements

When I tackle the Cindy WOD, I approach each movement with precision and care to ensure my form is on point. This is key to getting a high score and for the safety and effectiveness of the workout. There are three main exercises in this benchmark workout: pull-ups, push-ups, and air squats.

1. Pull-Ups:
My goal here is to maintain a full range of motion, starting with arms fully extended and pulling up until my chin is over the bar. To scale, I sometimes opt for banded pull-ups or ring rows to build up my strength.

  • Standard Pull-Up: I hang from the bar with my arms extended and pull myself up.
  • Scaling Options:
    • Banded Pull-Up: A resistance band assists me.
    • Ring Row: I pull my body up to rings instead of a bar.

2. Push-Ups:
A push-up in the Cindy WOD means lowering my body to the ground in a plank position and pushing back up. My body stays rigid and moves as one unit.

  • Standard Push-Up: I keep my elbows close to my body for proper form.
  • Scaling Options:
    • Knee Push-Up: Performing the exercise on my knees.
    • Ring Push-Up: Using rings to increase difficulty.

3. Air Squats:
I make sure to hit below parallel on my air squats, with my hips dropping below my knees, then standing back up to full extension.

  • Standard Air Squat: Feet shoulder-width apart, squatting below parallel.
  • Scaling Options:
    • Assisted Squat: Using a band or a pole for balance.

During the WOD, I strive to keep my rounds consistent, always focusing on form to avoid injury and maximize each movement’s benefit. It’s not just about speed; it’s about maintaining quality reps from start to finish!

Boat Interior Design guy outdoors on track doing push ups for crossfit fitness
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Scaling Options

I understand that the Cindy CrossFit workout can be daunting, but the beauty of it lies in its scalability. No matter your skill level, there are options to adjust the workout to match your current fitness abilities.

Beginner Modifications

For beginner athletes just getting into the swing of CrossFit, scaling is essential to maintain form and prevent injury while still getting a great workout. I recommend starting with:

  • Pull-ups: Opt for jumping pull-ups or use a rubber band for assistance to work your way up to standard pull-ups.
  • Push-ups: If regular push-ups are too tough, try knee push-ups to build your strength gradually.
  • Squats: Ensure full range of motion with air squats; depth and form are more important than speed.

Intermediate Adjustments

If you’re an intermediate athlete, you’re likely familiar with the movements but might need to tweak the intensity. Here’s how I like to adjust:

  • Pull-ups: Utilize the assisted pull-up machine, which allows you to offset some of your body weight.
  • Push-ups: Concentrate on perfecting your form and full range of motion, maybe adding a slight incline if needed.
  • Squats: Focus on your pacing. It’s not just about doing the movements but also sustaining your energy for the entire 20 minutes.

Advanced Variations

For the advanced crowd, who have already mastered the basics:

  • Pull-ups: Try weighted pull-ups if the standard ones no longer challenge you.
  • Push-ups: Elevate the intensity by performing decline push-ups or introducing a weighted vest.
  • Squats: Keep them explosive. Every rep should be a display of both power and control.

Remember, the Cindy CrossFit Workout is not just about the calories you burn but also about improving your overall fitness and skill level. Scaling helps you work at your current level and build up to the achievements of elite athletes like Chris Spealler. Stay excited about your progress, and keep pushing your limits!

Boat Interior Design girl in garage doing pull ups with her pull up bar
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My Experience With The Cindy Crossfit Workout

My first encounter with the Cindy CrossFit workout was an unexpectedly thrilling challenge. Cindy, a quintessential benchmark WOD (Workout of the Day), is an AMRAP-style (as many rounds as possible) workout. I was eager yet a bit nervous to see how many rounds I could complete in 20 minutes.

The lineup of bodyweight exercises is deceivingly simple: 5 strict pull-ups, 10 push-ups, and 15 air squats. No fancy equipment, no complex moves—just me against the clock.

During my first few rounds of the Cindy CrossFit Workout, I stuck with strict pull-ups and traditional push-ups. However, as the minutes ticked by, I transitioned to knee push-ups to maintain the intensity without sacrificing form. Even used jumping pull-ups to keep the pace!

I realized that the Cindy CrossFit Workout is more than just a test of strength; it’s an ultimate trial of endurance and strategy. By the time the 20 minutes elapsed, I was amazed by the number of rounds I completed—each one a small victory in itself. Every squat, push, and pull made me respect this minimalist yet powerful form of training.

Cindy may not have the weights of other workouts, but for me—and perhaps for deconditioned athletes too—it’s a way to measure progress and push limits. My muscles remembered this workout long after, but so did my sense of achievement.

Frequently Asked Questions about Cindy CrossFit Workout

What’s a good Cindy score?

A good score for the Cindy CrossFit workout typically ranges between 20 to 30 rounds. This demanding workout consists of 5 pull-ups, 10 push-ups, and 15 squats per round, challenging your endurance and strength over a 20-minute AMRAP (As Many Rounds As Possible).

What is the Cindy workout standard?

The Cindy CrossFit workout standard is a 20-minute AMRAP including 5 pull-ups, 10 push-ups, and 15 squats. It’s celebrated for its simplicity and effectiveness, testing athletes’ endurance, strength, and consistency without any equipment.

How long should a round of Cindy take?

A round of the Cindy CrossFit workout should ideally take between 40 to 60 seconds for highly fit individuals. This timing ensures a steady pace to maximize the number of rounds completed within the 20-minute timeframe.

Is Cindy strict pull-ups?

In the Cindy CrossFit workout, pull-ups are traditionally performed as kipping pull-ups to maintain the workout’s intensity and pace. However, athletes seeking to increase the challenge may opt for strict pull-ups, significantly testing upper body strength.

How many rounds for Cindy CrossFit?

The goal for the Cindy CrossFit workout is to complete as many rounds as possible within 20 minutes. A strong performance might see athletes completing 20+ rounds, with fitness levels influencing the total number of rounds achievable.

How many rounds of Cindy are in Murph?

The Murph workout incorporates elements of the Cindy CrossFit workout within its structure. Specifically, it includes 100 pull-ups, 200 push-ups, and 300 squats, which equates to 20 rounds of Cindy, sandwiched between two 1-mile runs.

Did you like the Cindy CrossFit Workout? Write me a comment. Check out the Barbara Crossfit Workout and Chelsea Crossfit Workout as well.

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