Cindy
20-Minute AMRAP of Pull-Ups, Push-Ups & Squats
Get a link for your group. Everyone's score also counts on the all-time Cindy leaderboard.
The workout (Rx)
20:00 AMRAPAs many rounds and reps as possible in 20 minutes of
- 5 pull-ups
- 10 push-ups
- 15 air squats
Scaling Cindy
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
As many rounds and reps as possible in 20 minutes of: 5 jumping pull-ups or ring rows 10 push-ups (knees as needed) 15 air squats
Beginner
As many rounds and reps as possible in 12 minutes of: 5 ring rows 10 push-ups with hands on a box 15 air squats to a box
Cindy scores by level
| Level | Typical score |
|---|---|
| Beginner | 8–12 rounds |
| Intermediate | 13–18 rounds |
| Advanced | 19–24 rounds |
| Elite | 25+ rounds |
Approximate Rx rounds from community results. Use them as a rough guide, not a standard.
All-time leaderboard
7 scoresEvery score from FitClash challenges linked to Cindy.
About Cindy
Cindy is one of the original "Girls" benchmark workouts. It uses only bodyweight movements and a pull-up bar, so it's a common test in gyms, garages and hotel gyms alike.
The three movements are the same ones that make up the middle of Murph, and 20 rounds of Cindy is the most common way to partition Murph's pull-ups, push-ups and squats.
Tips for Cindy
- Find a pace you can hold for all 20 minutes. Rounds of about 40 to 60 seconds suit most people.
- Push-ups slow down first. Break them early, for example 5 and 5, before they fall apart.
- Count rounds with a whiteboard tally or a clicker so you don't lose track.
- Your score is full rounds plus extra reps, for example 18 rounds + 7 reps.
Cindy questions
What is the Cindy workout?
Cindy is a 20-minute AMRAP (as many rounds as possible) of 5 pull-ups, 10 push-ups and 15 air squats. Your score is the number of full rounds plus any extra reps.
What is a good Cindy score?
Around 15 rounds is a solid intermediate score, 20 or more is advanced, and 25+ is elite. Beginners usually land between 8 and 12 rounds, often with scaled pull-ups.
How do I scale Cindy?
Replace pull-ups with jumping pull-ups or ring rows, and do push-ups from your knees or with hands on a box. Keep the squats. A beginner version runs for 12 minutes instead of 20.
How is Cindy scored?
Count full rounds plus the reps of the round you didn't finish. 18 rounds, then 5 pull-ups and 3 push-ups, is 18 rounds + 8 reps.
Who scores highest on Cindy?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.