Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Post rounds completed to comments.
Compare to 220927.
Stimulus and Strategy:
Today’s workout is a classic benchmark, and with Murph right around the corner, what better way to prepare than to test Cindy. Look back to your previous attempt to help you navigate today’s effort. For most, push-ups become the crux of this workout. If this is you, manage your reps by taking breaks early and before you need to.
Scaling:
Reduce the volume of one or more movements to accommodate a limitation. Reduce the total time of the workout. This will limit the amount of volume accumulated.
To reduce the complexity of the pull-ups, consider reducing the total number of reps per round, or substituting with jumping pull-ups or ring rows. For the push-ups, consider performing reps from the knees or placing the hands on a 30-inch box.
In case of injury or limitation, consider performing single-arm ring rows or dumbbell bent-over rows for the pull-ups. For the push-ups, consider dumbbell floor presses. For the air squats, consider squatting to a target that allows for pain-free range of motion.
Intermediate option:
Same as Rx’d.
Beginner option:
Every 2 minutes for 10 rounds:
3 ring rows
6 hand-elevated push-ups
9 air squats
Coaching cues:
In the push-up, squeeze your stomach, thighs, and glutes throughout the movement. This is to ensure the entire body travels up and down as a rigid unit.
Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
Find a gym near you:
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Comments on 250508
190 Comments
23 +15 rx
Rx 17 Rounds
15 rounds plus 11 reps
13 2/3 rounds + 10 squats
M, 35, 74kg, 1m64m
23rounds +15 reps my PR of CINDY.
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups with thick band
10 push-ups
15 air squats
14 rounds + 1 pull up
M/52/87
Rx'd
15r+14
M/39/6’/176#
20+24 Rx
240214: 21+20 (PR)
February 2019: 21+3
Deo gratias
(Really struggled with the push-ups.)
10 + 3
Jumping pullups with as controlled descent as possible
5 pull, 5 push, 15 squat, 5 push
21 rounds RX
Strict Cindy, 19 rounds and 5 pull-ups
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13+13
54 / M / 6'1'' / 258 lbs
250509 10 rounds
240506 9 rounds
250509 10 rounds
240506 9 rounds
3 strict pull-ups
10 push-ups
15 air squats
18rds+19reps
Due to a work schedule issue:
AMRAP 18 of this: 20 rounds
38 / M / 5'9" / 140lbs
10 rounds + 5 + 9
13 rounds rx
15 rds Rx
Not sure why this didn't post yesterday....
Rx:
250509: 23 rounds + 9
220927: 23 rounds + 1
20210321: 20 rounds
20201102: 17 rounds
M/30s/230lbs
Son(17) Rx
250509: 17 + 13
220927: 15+4
13+2 Rx
For time
1k run
20 rounds of
Cindy
1k run
Wear a 9kg/20# vest or body armour
My time
25:47
Oh dang
rx
21 rds + 3 pull ups
strict pull ups through rd. 10 then kipping
Nice
Scaled 3-6-9 hanging barbell row off rack, push-ups, air squats, 20 min
15 rds + 4 squats
12 rounds + 12 reps
*with a 45lb. Ruck
**Murph Prep Plus!
45#? Unreal.
That’s badass!
Ohhhh ouch
Rx 22 rounds + 9
M/37/180lbs
Awesome job!
"Cindy XXX"
As rx'd, 18:33 (PR).
Been thinking about re-doing Cindy XXX for quite some time. Almost completed it in 2014 (593 reps). Today, I had it mapped out how fast I needed to be after each round (ending
with squats). Was able to mostly stay on pace, and got ahead in the round of 25/50/75. Was nice to just be on cruise control in the final round. Wasn’t sure of the intent of the 20 minutes, so I started back at the beginning to complete 10+20+6 for 636 total reps in 20 minutes.
52m/5'10"/185
Awesome work, Chris!
I haven’t thought of that Cindy variant in a long time. Gets Cindy spicy in a hurry! Well done Mel.
Like Jim, I haven’t thought of Cindy XXX for a hot minute. Very well done and congrats on the PR!
Congrats on the PR!
22 rounds + 5 pull-ups
62/5/8"/157
9/27/2022: 22 rounds + 10 push-ups
10/31/2020: 23 + 5 pull-ups
3/4/2019: 21 + 5 pull-ups
1/10/2019: 20 + 3 squats
8/18/2017: 21 + 5 pull-ups
11/12/2015: 24 + 5 pull-ups (pr)
1/2/2015: 23 + 9 squats
10/11/2013: 21 even
1/6/2013: 21 + 2 squats
All movements unbroken save that last set of push-ups. First time using a regular pull-up bar in years, as I just recofigured my Rogue Fat/Skinny bar to use the skinny bar. Noticeable easier.
Interesting, perhaps only to me...I normally work out first thing in the am, after 6-9 hours of sleep and after ~12-14 hours of fasting. Couldn't workout this am, and ate breakfast at ~7:30. Couldn't workout until about 2:30, as I just felt too full. Comical that as a kid they told us to wait an hour to exercise after eating. If I did that now, pukie would visit very quickly.
Fantastic job Jim!
Awesome job! I’m with you, gotta wait longer than an hour to avoid Pukie.
Very nice job, Jim!!!
M/35/210#/73”
Rx 22 + 15 (675 reps)
Awesome!
Great!
Excellent!
Rx
21+14 (or 644 reps)
I guess this is my first Cindy… got no comparables :-(
Very good for first time!
What Alex said!
Definitely a great first & great job in general!
12+1 squat
Nice work!
10 rounds in 10 minutes
Subbed GHD sit-ups for squats (legs are toast from cycling race) still
Rounds 1-5
5+10+6
Rounds 6-10
3+5+6
Rx’d: 29 rds + 24 reps
Feb 14, 2024: 32 rds + 11 reps (standing PR)
220927: 32 rds + 9 reps
First time under 30 rds in a while. My excuses (take ‘em or leave ‘em): I gave blood and ate lots of crawfish today 😆 I gassed out around rd 16, I usually hold it together until rd 20.
*41.9 yrs/ 171 lbs/ 68”/ M
Dude, you still crushed the hell out of my PR! Very impressive, amigo!
I've been moving up the scores from the bottom, wondering how bad you were going to thrash Cindy. And you still did, despite missing a boatload of WBCs and blood volume. Can't imagine those crawdad's felt good getting burped up during the workout! Fantastic effort, as always CN.
BTW, I love 41.9 yrs old! Hope you have a special workout to celebrate the impending reset!
Awesome!
Dang! Killing it! That's awesome!
😳
i remembered your 32 rounds from 2022 while I wrapped this up and thought how?!? Still incredible.
16 Rounds + 2 pull-ups
My first time with Cindy's workout
Great work, Bill!
That’s a great start!
Nice job!
Well done!
11 rounds w/ jumping pull-ups
Good work!
M50/78mg/179
9 rounds
21 rounds RX 🥵
Great job!
Nice!
M; 35; 6’0; 187 lbs
-19 Rounds RX
Great work @ Rx!
17+25 RX
Well done!
Rx
26+1
🥵
did 00:45 sec emom for 27 rounds.
Broke my emom at round 24 than it was all survival 😅
Fantastic work!
Awesome approach to this to meter your efforts!
Wow. That's moving!
Terrific job!
11 rounds as prescribed, changed pull up grip each round for some variety!
23 @ buzzer
Haven’t eaten since 5:00 yesterday, but I did get 10 hours of sleep. It’s been 14 years(kids) since that happened. I’m proud of that number, because I’m still recovering from the flu 🤧.
And you should be proud of it, well done! Hopefully you get over the flu soon.
Great score!
Very nice! Especially when still recovering!
New to this, 8 rds.
Solid work!
New at this, 8rds in 20min
19 rounds
https://youtu.be/V-dK3ryglSI?si=x67f5jbqAv1_X-VV
Yesterday: 30 rope climbs for time (+moving outdoor light strand) Time- 24ish minutes
https://youtu.be/mD-GqmdG2QA?si=Xt4z7D-dxz3wIo1n
Nice work!
Great work on both!
Rx reps:
Modified: Single leg toe assist pull ups
Hand release push ups
Air squats-Rx w/Rice Krispies sound effects
18 rounds + 13 reps
Finished 19th @ 20:38
No comp. I could find from my box days
Rice Krispies Lol! The sound track of my life 😜
Ha, Rice Krispies, that's awesome! Great job on this, especially with HRP!
Great work, as always! Yeah, them knees like to tell you when they’re pissed off!
That's super. HR PU at that volume is exhausting. Or I imagine it so, as I've never tried that many!
I got hungry when I saw your workout soundtrack.
Thanks, all!!!
Yes, it's only a matter of time before the hips join the joint band, I think...
Might have to do with me being 57.8, @Coastie😆
55m
14 rds +15
Nice job, Mike!
21 rounds + 6
Great job!
Awesome! That's moving!
12 rounds, 10 minutes.
Fast!
Did our Friday Bulletproof workout instead, but it turned out to be a benchmark day regardless.
Fight Gone Bad
3 rounds for max reps
1 min Wall Ball Shot (20#, 10')
1 min SDHP (75#)
1 min BJ (20")
1 min PP (75#)
1 min Row cal
1 min rest
111-100-100 - 311 (11 less than PR set last week)
Didn't need to do anything else as this one is always exhausting enough.
I was working on coming up with something else earlier in the week but learned that several in the group had never experienced the joy of FGB plus one dude was talking a lot of smack, so I figured why not do that - I am a gluten for punishment after all. I will likely do Cindy tomorrow for back-to-back benchmarks.
Can't believe you did it again so soon & so well! Nice work!!! That'll teach him to talk smack before a BP workout! 😂
Good lord, your will power to do FGB again this soon is quite admirable!
What both Favo and CN said. I admire your will power to even try it near back-to-back. Wonder what your one dude was saying afterward! And anything over 300 is fantastic.
Thanks everyone!
Jim, he wasn’t saying much because he was struggling to catch his breath 😆.
15+5+5, finished round 16 at 20:50. Finally found a playground to do pull-ups on, grip a little close and neutral grip, but nice to do them. About a 10 yard walk between pull-ups and pushups. Spout spring ruritan park
Nice job! Always fun to take these outside!
subbed jumping pull-ups but did a few kipping which was awesome. about half of the push-ups were knees and half on toes.
9 rounds completed in 20min
Nice work getting those kipping pull ups in! Well done.
M- 54/5'7 / 225
Intermediate athlete- band assist pullups
17 rounds + 5 pullups
extra 34sec. To finish 18
Solid, way to finish the round!
Great job! And I always appreciate a fellow round finisher! 👊
Great work, Dave!
25 rounds + 1 pull-up = 751 reps
cheated ROM on push-ups, which let me break 7+3 or better thru all rounds
Nice job 👍🏼
Still a good score!
Man! That's a lot of rounds! Awesome.
Fantastic!
Michael--that's great! Way to go!
Beginner option:
15 rounds RX
Well done!!!
Great work!
jumping pull-ups
hand release push-ups
15 rounds + 5 reps
Great job, hand release are evil!!!
Nice job!
M 41 215
16 rounds Rx. Pretty pleased after lifting chest and back yesterday.
Great job especially following the previous workout 👍🏼
Well done!
21+5. Not a PR for me, backed off the pace a bit in the 2nd 10 minutes. Good fun to hit this one again. Transitions matter!
score is Rx. I’m 58yrs old too.
Wow great job! I was at a minute per round pace for the first 5 but wore out. Really impressive!
Wow great job! I was at a minute per round pace for the first 5 but wore out. Really impressive!
Regardless, that's an impressive score!!! Well done 👍🏼
Well done, and yes, transitions do matter!
Very nice!
Nice work, John.
14 rounds + 4 pull ups
Nice work!!!
22 Rounds Rx
Great score!!!
amazing!!
Nice work!
Awesome job!
15 Rounds, r‘xed
Nice job 👍🏼
Rx’d 13 rds + 15 reps
Way to go!👍🏼
6 rounds w/ kipping pull-ups
Timed up when I was gonna do my 4th pull-up of the 7th round
Good job, way to put in the work!!!
Male, 37
Cindy: 18 Rounds Rx’d + 5 pull ups
Nicely done!!!
Fantastic!
Rxd at the Y.
24R + 3 pull-ups. (PR)
kipping PU. Was shooting for 6 rounds every 5 minutes and was able to maintain that pace at worst. Best 0:42, worst 0:58 and a lot in the middle.
2022: 22R + 19 reps
2021: 19 R + 4 reps
James that's a great score 👍🏼👊🏼
Hell yeah, James, congrats!
Wow! Nice work!
Excellent, James! You crushed this! And impressive improvement!
Congrats on the PR!
Fantastic. Nice pacing!
5rounds, 3reps
1st Cindy RX'd
limiting factor: pulups
Well done!!!
17 tound 2 repa RX
Great job 👍🏼
M/55 👨🏻🦳
15 rounds
Nice job!!!
Back at glorious days - 17 rounds
one year back in Cross Fit after 4 years break - not bad given that I also aged a bit :)
Way to get back into the game!!!!
Thew in a 20# vest for fun. Got 18 full rounds.
Wow! Beast mode!!!
That's dope! Maybe I'll give that a go tomorrow since I can't recall ever doing it weighted.
I stand corrected'ish. I've never done it weighted by itself, but have done Murph reps Cindy style.
Amazing with extra weight! Murph ready!!
Holy hell
For fun? Dang...definitely ready for Murph. And more.
Through 8 push-ups in 10th rd. A far cry from my PR in my younger days but a good effort for my current shape. M/58/5’9”/210
Good job, way to put in the work 👍🏼👊🏼
Definitely a great effort+ nicely done!
Mid, 55yo M, 15 rounds, 5 reps, ring rows, pushups, air squats
Great work!
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