Candy
RoundsA high-volume bodyweight workout that tests muscular endurance across pulling, pushing, and squatting movements. Five rounds of 20 pull-ups, 40 push-ups, and 60 squats will challenge even the fittest athletes.
5 rounds for time
- 120 Pull-ups
- 240 Push-ups
- 360 Squats
Beginner
35-45 minutes
Intermediate
25-35 minutes
Advanced
18-25 minutes
Candy is essentially a more challenging version of Cindy's 20-minute AMRAP turned into a 5-round For Time workout. The volume is massive—100 pull-ups, 200 push-ups, 300 squats.
- Break pull-ups early—sets of 5 or 10 to save your grip
- Push-ups are the limiter for most—break into sets of 10-20
- Squats should be unbroken but controlled
- Find a sustainable pace from round 1
- Don't chase time—focus on completing the work
Pacing
This is a grind, not a sprint. Aim for consistent round times. If round 1 takes 5 minutes, try to hold that through round 5.
Scaled
- Banded pull-ups or ring rows
- Knee push-ups or box push-ups
- Air squats (same reps)
RX+
- Chest-to-bar pull-ups
- Handstand push-ups
- Pistols (30 per leg)
Elite
sub 16:00
Advanced
16:00-22:00
Intermediate
22:00-32:00
Beginner
32:00-45:00
Candy Cane
Reduced volume for beginners
Hard Candy
Weighted and stricter movements
Candy Crush
AMRAP version
Related Workouts
5 Pull-ups • 10 Push-ups • 15 Air Squats
5 Handstand Push-ups • 10 Pistols (alternating) • 15 Pull-ups
5 Pull-ups • 10 Push-ups • 15 Air Squats
100 Pull-ups • 100 Push-ups • 100 Sit-ups • 100 Air Squats