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Cindy Workout20-Minute AMRAP Benchmark

5 pull-ups, 10 push-ups, 15 air squats - as many rounds as possible in 20 minutes. The classic bodyweight benchmark that tests your engine. No equipment needed, just you and the clock.

Bodyweight only

20-minute AMRAP

Round counter included

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The Perfect Bodyweight Benchmark

Simple movements, brutal volume

The Cindy Protocol

Each round: 5 pull-ups, 10 push-ups, 15 air squats. Repeat for 20 minutes. Count your rounds and reps. Simple movements, but the clock doesn't stop.

Automatic Round Counting

EVOX counts your rounds automatically. Tap when you complete each round. See your pace, know when you're falling behind, push harder when needed.

No Equipment Needed

All you need is a pull-up bar. No weights, no fancy equipment. Do Cindy at home, in a hotel, at the park - anywhere with something to hang from.

Pacing Strategy

20 rounds = elite (1 round per minute). 15+ rounds = competitive. The key is consistent pacing - don't burn out in the first 5 minutes.

Why Athletes Love Cindy

The workout that travels with you

Anywhere, Anytime

Traveling? At home? No gym access? Cindy only requires a pull-up bar. It's the perfect benchmark you can do anywhere and still compare to your gym performance.

True Endurance Test

Cindy tests your muscular endurance and cardiovascular capacity over 20 minutes. It's long enough to require pacing but short enough to hurt the entire time.

What's a Good Score?

20+ rounds is elite. 17-20 is competitive. 14-17 is solid. 10-14 is good for beginners. Your score will improve quickly as you find your pacing strategy.

Start Your Cindy

20 minutes of work, a lifetime of gains

Load Cindy

Find Cindy in the workout library. The 20-minute AMRAP timer is pre-configured with round counting ready to go.

Find Your Pull-Up Bar

That's literally all you need. Clear some floor space for push-ups and squats. Get a drink of water nearby.

Pace Yourself

Start the timer and settle into a rhythm. Don't go out too fast - you have 20 minutes. Consistent rounds beat a fast start and a slow finish.

Cindy Workout FAQ

Questions about the 20-minute AMRAP classic

Cindy is a 20-minute AMRAP (As Many Rounds As Possible) of: 5 pull-ups, 10 push-ups, 15 air squats. It's a classic CrossFit 'Girl' benchmark workout that tests bodyweight endurance.

Elite: 20+ rounds (that's 100+ pull-ups, 200+ push-ups, 300+ squats). Competitive: 17-20 rounds. Solid: 14-17 rounds. Beginner: 10-14 rounds. Any completed Cindy is an achievement.

Absolutely. Ring rows or jumping pull-ups for pull-ups. Knee push-ups or elevated push-ups for push-ups. The movement standards stay the same - full range of motion on every rep.

Aim for consistent round times. If you want 20 rounds, that's 1 minute per round. Start slightly slower than you think - rounds 10-15 are where Cindy gets hard. Save a little for a strong finish.

Mary is the 'advanced' version: 5 handstand push-ups, 10 pistols (single-leg squats), 15 pull-ups. Same 20-minute AMRAP format but with much harder movements.

Still have questions?

Ready to Test Your Engine?

Download EVOX and take on Cindy. 20 minutes, bodyweight only, pure endurance. Count your rounds and track your improvement over time.