CrossFit / Original
Cindy
A 20-minute AMRAP: repeat 5 pull-ups, 10 push-ups and 15 air squats.
Source: CrossFitThe clock is fixed. The round count is open.
Cindy is a CrossFit benchmark built around one repeating bodyweight circuit. The original prescription fixes the workout at twenty minutes, with completed rounds and repetitions determining the score.
Read the structure
AMRAP means as many rounds and repetitions as possible. One round contains all three movements in order. Twenty minutes is the whole workout’s time limit, rather than a target time for each round.
Know what changes
The original and the twelve-minute variation have different movement targets and time limits. Keep the version and movement standard with your result when comparing attempts.
What Rhythm keeps track of
The current movement, its target and the active round stay visible during execution. An open round count remains open; this version adds no scheduled recovery between movements.
The published sequence.
20 min AMRAP · 20 min · Pull-up bar
- 5 pull-ups
- 10 push-ups
- 15 air squats
- Repeat for 20 minutes
Version notes
The clock limits the workout; no round count is prescribed.
Take recovery when needed. This recipe adds no fixed rest.
For the source’s reduced-volume option, open Cindy · Foundation below. You can also save a copy and adjust individual movements in Rhythm.
Open in Rhythm ↗