Cindy

girl

20-minute AMRAP of pull-ups, push-ups, and air squats. The ultimate bodyweight endurance test. Score is total rounds + reps.

Est. 2003

Rx Standards

Scheme

20 min AMRAP

Rx Male

Bodyweight

Rx Female

Bodyweight

Movements

30 total reps

5Pull-up

10Push-up

15Air Squat

Performance Levels

Beginner

< 10 rounds

Beginner

< 10 rounds

Intermediate

10 rounds - 17 rounds

Intermediate

10 rounds - 17 rounds

Advanced

17 rounds - 24 rounds

Advanced

17 rounds - 24 rounds

Elite

24 rounds - 30+ rounds

Elite

24 rounds - 30+ rounds

Tips & Strategy

•Set a pace you can maintain for 20 minutes — start conservative
•Butterfly pull-ups help maintain speed if proficient
•Minimize rest between movements, not between rounds

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9-7-5

Angie

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Annie

50-40-30-20-10

Barbara

5 rounds (3 min rest between rounds)

Candy

5 rounds for time

Chelsea

EMOM 30 min