What is the workout Cindy?

Cindy is amrap 20 min: As many rounds as possible in 20 minutes: 5 Pull-ups 10 Push-ups 15 Air squats

Cindy

Q: What is a good Cindy time?

20 min · score = rounds is a typical finishing range for Cindy. A steady bodyweight grind. The trap is going too hard early — pick a pace you can hold for all 20 minutes and keep transitions short.

Twenty minutes of bodyweight rounds. No barbell, nowhere to hide.

The workout (AMRAP 20 min)

As many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air squats

Estimated time: 20 min · score = rounds. A steady bodyweight grind. The trap is going too hard early — pick a pace you can hold for all 20 minutes and keep transitions short.

Standards

Chin over the bar, chest to floor on the push-up, hip crease below the knee on the squat.
Score is total completed rounds (plus any extra reps).

Scaling

Band the pull-ups and raise the push-ups to a box if needed to keep moving.
Aim to keep every round unbroken — that's the point of Cindy.

Coaching tips

Settle into a round every ~45–60 s and hold it steady rather than sprinting rounds 1–5.
Relax your grip between pull-up sets to save your forearms for round 15+.

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