Benchmark WOD · Girl WOD
CINDY WOD
As many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats. Bodyweight only, so you can do it almost anywhere.
- AMRAP in 20 minutes:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Rx: bodyweight only. Your score is completed rounds plus extra reps.
What is a good Cindy score?
| Level | Rounds |
|---|---|
| Elite | 25+ rounds |
| Advanced | 19–24 rounds |
| Intermediate | 12–18 rounds |
| Beginner | under 12 rounds |
Rough community ranges at Rx, not official standards. Your own last attempt is the number that matters most.
How to scale Cindy
Scale so you finish with good movement and roughly the intended stimulus, not so you survive at Rx.
- Pull-ups: banded pull-ups, jumping pull-ups or ring rows.
- Push-ups: hands on a box or bench, so you keep a full range of motion.
- Shorter: a 12 minute AMRAP while you build up to the full 20.
Cindy strategy and tips
Cindy is about a steady rhythm. One round every 50 to 60 seconds gives you 20 or more rounds, so pick a pace you can hold from the first minute to the last instead of sprinting the start.
Push-ups usually fall apart first. Break them early, for example 5 + 5, before you hit failure. Use the “+1 Round” button in the timer, because losing count after round 14 is real.
Log Cindy in FreeWOD
Log rounds plus reps, for example “19 + 7”, and how you scaled any movement. FreeWOD keeps AMRAP scores in one place, so your next Cindy has something to beat.