Mary
AMRAPThe advanced version of Cindy. A 20-minute AMRAP of handstand push-ups, pistols, and pull-ups that tests gymnastic skill and endurance.
The Workout
AMRAP 20 minutes
- 15 Handstand Push-ups
- 210 Pistols (alternating)
- 315 Pull-ups
Time Cap: 20 minutes
Equipment Needed
Wall (for handstand push-ups)Pull-up bar
Target Time
Beginner
8-12 rounds
Intermediate
12-16 rounds
Advanced
16-22 rounds
Strategy & Tips
Mary is often called 'Cindy's older sister.' Same format, but with advanced gymnastics movements. Each round requires significant skill.
- Pace the HSPU - they're only 5 but add up quickly
- Alternate pistol legs to prevent single-leg fatigue
- Pull-ups should feel manageable - break if needed
- Find a sustainable pace early and stick to it
- Transitions matter - keep them quick
Pacing
Find a pace you can maintain for 20 minutes. Rounds should be 50-90 seconds depending on skill level. If you're going over 90 seconds, consider scaling.
Scaling Options
Scaled
- 5 Pike Push-ups or Box HSPU
- 10 Pistols to box or Lunges
- 15 Ring Rows or Banded Pull-ups
RX+
- 5 Strict Handstand Push-ups
- 10 Pistols (weighted)
- 15 Chest-to-bar Pull-ups
Benchmark Times
Elite
20+ rounds
Advanced
16-20 rounds
Intermediate
12-16 rounds
Beginner
8-12 rounds
Workout Variations
Strict Mary
All strict HSPU and pull-ups
Mary-Cindy
Alternate rounds of Mary and Cindy
Heavy Mary
Weighted HSPU and weighted pistols
Related Workouts
Frequently Asked Questions