Cindy WOD

As many rounds as possible (AMRAP) in 20 minutes — 5 pull-ups, 10 push-ups, 15 air squats

What is the Cindy WOD?

The Cindy WOD is one of the CrossFit Girl WODs. Athletes have to complete as many rounds as possible (AMRAP) in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats. Cindy is a CrossFit benchmark WOD used to assess an athlete’s progress over time.

The Cindy WOD is comprised of three bodyweight movements – pull-ups, push-ups and air squats – and can therefore seem less daunting for CrossFit beginners as there are no weights involved, however it is still a very demanding WOD that tests endurance and strength. The movements are less technically challenging than other benchmark WODs, but your arms will still be burning after several rounds of pull-ups and push-ups.

There are several options for scaling on each movement. Options for pull-ups include: banded pull-ups, jumping pull-ups and ring row. For push-ups: push-up from the knee, inclined box push-up and bench push-up. For squats: box squat and elevated medicine ball squat. If you are struggling with any of the movements make sure you speak to your coach and they will be able to provide more scaled options to suit your needs.

Tips for the Cindy WOD

  • Find a good speed and tempo. Don’t go off too fast and burn out.
  • When you start to tire break up the reps, e.g. split the 10 push-ups into 2×5.
  • Scale the movements as required – remember it’s a 20 minute WOD and your body will get tired.

Cindy WOD Videos

See how to do the Cindy WOD with the following videos and get inspiration from elite Crossfit athletes.

Northwest CrossFit show a demo of how to do the Cindy WOD.

Richard Håkansson performs the Cindy WOD, making 18 rounds and 3 pull-ups.

CrossFit Saint Louis show athletes performing the Cindy WOD.