What's a good Cindy score?

20+ rounds is considered excellent. 15-19 rounds is solid for intermediate athletes. 10-14 rounds is good for beginners. Elite athletes can hit 25+ rounds.

How should I pace Cindy?

Find a sustainable round time in the first 5 rounds and try to maintain it. Most athletes aim for 45-60 second rounds. Don't go all-out early.

Should I break up the movements?

If you can do rounds unbroken while maintaining your target pace, do it. If not, break the pull-ups into 3-2 or the push-ups into 5-5 to avoid hitting failure.

Why is Cindy a good benchmark?

Cindy tests muscular endurance with basic bodyweight movements. It's accessible to most athletes and provides a clear, comparable score over time.

Cindy

AMRAP

A bodyweight AMRAP that tests muscular endurance. Simple movements, maximum effort.

The CrossFit Girls Benchmark Bodyweight Gymnastics Triplet Beginner Friendly

The Workout

20 minute AMRAP

15 Pull-ups
210 Push-ups
315 Air Squats

Equipment Needed

Pull-up bar

Target Time

Beginner

10-14 rounds

Intermediate

15-19 rounds

Advanced

20+ rounds

Strategy & Tips

Cindy is all about finding a sustainable pace. The movements are simple but the volume adds up. Focus on consistent round times rather than going all-out early.

Find a rhythm and stick to it - consistency is key
Break pull-ups early if needed (3-2 is fine)
Push-ups are usually the limiter - pace them
Use squats as active recovery
Keep transitions tight - go straight from one movement to the next

Pacing

Target 45-60 second rounds for intermediate athletes. Elite athletes aim for 30-40 second rounds. Find your sustainable pace in the first 5 rounds and maintain it.

Scaling Options