BenchmarksBenchmark · The Girls
Cindy
Twenty minutes of bodyweight rounds. No barbell, nowhere to hide.
AMRAP 20 min
Format
20 min · score = rounds
Typical time
The workoutAMRAP 20 min
As many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air squats
20 min · score = rounds
Log your resultStimulus & strategy
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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