Cindy
Twenty minutes of pull-ups, push-ups, and squats. The ultimate bodyweight benchmark for all levels.
- Format
- AMRAP
- Time cap
- 20 mins
- Level
- beginner
AMRAP
Free on iOS and Android. Get a global ranking, score history, and head-to-head callouts.
Open in FizCindy is a amrap workout by Fiz, built from 3 movements, with a 20 mins cap. It is set at beginner level.
About Cindy
Cindy is twenty minutes of five pull-ups, ten push-ups and fifteen air squats, repeated as many times as possible. There is no barbell, no equipment beyond a bar to hang from, and nowhere to hide. It is the purest bodyweight benchmark there is, which is why it is used as an entry test, a re-test after a training block, and a travel workout when there is no gym.
Why the rep scheme works
The rep scheme is chosen so that a fit athlete can move continuously. Five pull-ups is a set most people can hold together for a long time; ten push-ups and fifteen squats are just short of the point where you would need to stop. That makes Cindy a test of sustainable pace rather than peak capacity, and the score is unusually honest — you cannot fake twenty minutes.
Read more
The five-minute mistake
The classic error is treating the first five minutes as a sprint. Rounds one to five feel effortless and the temptation is to bank them. Rounds twelve onward are where the workout actually lives, and the athlete who started two seconds per round slower is invariably still moving while the fast starter is bent over the bar. Pick a round time you could hold for the full twenty minutes, then hold it.
What's a good Cindy score
Twenty rounds is the benchmark most athletes aim at and a genuinely good score. Elite athletes clear twenty-five and the very best push past thirty. Twelve to sixteen is a solid result for a consistent recreational athlete. If pull-ups are the limiter, scale to ring rows or banded pull-ups rather than reducing the reps — Cindy is a pacing test, and keeping the round structure intact is what makes the score comparable next time.