British actor Tom Holland recently revealed that his favorite CrossFit workout is Cindy, a 20 minute AMRAP (as many reps as possible) involving bodyweight exercises.
Tom’s record is 27 rounds, which means he’s doing 135 pull-ups, 270 push-ups and 405 squats in that time. He also stated that if he feels too tired, he will change the workout to an EMOM (every minute on the minute).
Here is the official workout breakdown from CrossFit.com.
Cindy
RX Level
Complete as many rounds and reps as possible in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 squats
Your score is determined by the number of rounds and/or reps completed in the 20-minute timeframe.
Intermediate Level
Intermediate athletes are encouraged to attempt this workout as prescribed. If needed, reduce the reps on the pull-ups and/or push-ups if the range of motion is compromised or rest breaks are prolonged.
Beginner Level
Complete as many rounds and reps as possible in 12 minutes of:
- 3 ring rows
- 6 assisted push-ups
- 9 squats
What Is the Cindy Workout?
Cindy was initially posted on CrossFit.com on Dec. 29, 2004, and is one of the original classic CrossFit benchmark workouts. This benchmark tests athletes’ muscular endurance, stamina, and capacity with various low-skill gymnastics elements. The complementary movement functions allow athletes to keep intensity levels high and garner a potent full-body workout.
Tips and Tricks
The best approach for this workout depends on the athlete’s current capacity. For athletes with a strong fitness base, the push-ups are often the movement that becomes the most challenging, especially when they are done with solid mechanics and a full range of motion. If push-ups are likely to break down or lead to muscular failure, it is smart to split the reps early. For example, many athletes may choose to do 5 reps, take a quick shake-out, and then finish the remaining 5 reps.
Athletes who can complete 5 to 7 or more pull-ups and 15 or more push-ups in a row may be able to perform this workout as prescribed. The goal is to move through each round of 5 pull-ups, 10 push-ups, and 15 air squats with as few breaks as possible. That said, breaking the reps into smaller sets can be a better strategy if it helps the athlete stay consistent for the full 20 minutes.
There are plenty of scaling options for athletes who are still building these movements. The reps for each exercise and the total workout duration can both be adjusted to match the athlete’s current ability.
The pull-up can be scaled to any upper-body pulling movement. A vertical pulling option, such as a leg-assisted pull-up, is usually preferred. A horizontal pulling movement, such as a ring row, can also be used when needed.
The push-up can be scaled to any bodyweight horizontal pressing movement. Good options include incline push-ups or push-ups from the knees.
The air squat should be preserved whenever possible. Most athletes can scale this movement by reducing the number of reps per round. If range of motion is limited, the athlete can squat to a target set above full depth to keep each rep consistent. If strength is the limiting factor, a pole-assisted or band-assisted squat can be used.
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