The Cindy Workout
Rx’d
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Your score is determined by the number of rounds and/or reps completed in the 20-minute timeframe.
Intermediate
Intermediate athletes are encouraged to attempt this workout as prescribed. If needed, reduce the reps on the pull-ups and/or push-ups if the range of motion is compromised or rest breaks are prolonged.
Beginner
Complete as many rounds and reps as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
What Is the Cindy Workout?
Cindy was initially posted on CrossFit.com on Dec. 29, 2004, and is considered one of the original classic CrossFit benchmark workouts. This benchmark tests athletes’ muscular endurance, stamina, and capacity with various low-skill gymnastics elements. The complementary movement functions allow athletes to keep intensity levels high and garner a potent full-body workout.
Cindy is a time-priority workout. This means the time is fixed (20 minutes), and athletes strive to complete as many reps as possible in the 20-minute timeframe while maintaining a full range of motion and sound mechanics. When repeating this workout, the goal is to perform more reps than were previously achieved.
This workout can be easily scaled to reach the current capacity of any athlete.
About the Cindy Workout
Cindy was developed as a means to test and build capacity with a variety of bodyweight movement functions. The true beauty of this workout revolves around a rep scheme manageable for each movement and the movement functions that allow the intensity to remain high. This workout efficiently works the entire body. The other great thing about this workout is that it requires minimal equipment to perform.
The best strategy for this workout depends on an individual’s capacity. For those with a high degree of capacity, push-ups tend to be the most challenging movement when performed with proper mechanics and full range of motion. If muscular failure and full range of motion are a concern with push-ups, consider breaking up the reps early. For example, many athletes will start this workout by performing 5 reps, taking a quick break to shake out their arms, and completing the remaining 5 reps.
Athletes who can perform 5-7+ pull-ups and 15+ push-ups consecutively can attempt this workout as prescribed. Although the goal is to perform each round of 5-10-15 without needing to break, it is advantageous for athletes to break these reps up in a manner that allows for consistency throughout the entire 20 minutes.
There are many options for those who struggle with these movements. The reps for each movement and overall time duration can be altered to meet the athlete at their capacity level.
The pull-up can be scaled to any movement that is an upper-body pulling option. A vertical pulling movement, like a leg-assisted pull-up, is preferred, while horizontal bodyweight pulling movements, like a ring row, can also be utilized.
Any bodyweight horizontal pressing movement, like an incline push-up or push-up from the knees, can be utilized as a push-up.
We try to preserve the air squat as much as possible, and most athletes scale the movement by reducing the reps per round. However, if range of motion is limited, athletes can squat to a target that could be set above the typical full range of motion for consistency. If strength is lacking, a pole- or band-assisted squat can be utilized.
Intermediate Variation
Same as Rx’d.
* If needed, reduce the reps on the pull-ups and/or push-ups if range of motion is compromised or breaks are prolonged.
Beginner Variation
Complete as many rounds as possible in 12 minutes of:
- 3 ring rows
- 6 assisted push-ups
- 9 squats
The fastest athletes will complete rounds in under 45 seconds. Striving to complete each round in under 2 minutes is a great goal for all levels to shoot for.
Beginner: 8-10+ rounds, scaled
Intermediate: 8-10+ rounds as prescribed
Rx’d: 20+ rounds
Elite: 25+ rounds
Before this workout, perform a general warm-up that includes traditional aerobic activity, movements to warm up the shoulder girdle, and squat preparation. Keep this section under 10 minutes in duration. For example:
2 rounds at a moderate pace of:
90 seconds of rowing
10 shoulder dislocates with a band
10 band pull-aparts
10-second bar hang
3 inchworms with a push-up
10 air squats
The specific warm-up can primarily focus on refining the mechanics of the kipping pull-up. For example:
Step 1- 5 kip swings
Step 2- 2 kip swings + 1 kip
Step 3- 2 kip swings + 1 pull-up or attempt
Step 4- 2 kip swings + 1 pull-up + 2 kip swings
Step 5- 3-5 kipping pull-ups
*This progression can be scaled to a box or a band.
There are technical aspects to each movement that allow for the most success. However, the primary considerations revolve around maintaining a sound range of motion as fatigue sets in and the athlete tries to move quickly. Adhering to the full range of motion in all movements is important for structural integrity and joint health, and ensuring a consistent standard is utilized for testing and assessing progress.
How to Train for Cindy
There does not need to be specialized training for a workout like Cindy. Consistency with CrossFit workouts and sound nutritional habits typically improve performance for this workout. If you want to continue progressing and increase your strength for pull-ups and push-ups, using your warm-ups and cool-downs to add additional volume while not taking away from your day-to-day workouts is recommended. For example, complete a warm-up that includes something like the following:
3 rounds at an easy pace of:
5 strict pull-ups (or scaled variation)
5 push-ups (or scale variation)
10 air squats