AMRAP · Benchmark
/ Cindy
Cindy
/ Round
5Pull-ups
10Push-ups
15Air squats
Format / AMRAP
As many
As many
/ as possible.
A fixed time window. A circuit you repeat. Your score is the rounds and reps you can complete before the clock dies. The format that produced Cindy, Mary, and most CrossFit® Open programming.
The ManualFixed time.
Fixed time.
/ Variable work.
AMRAPs reward pacing. The right pace is one you can hold for the entire window without slowing down. Aim for negative or even splits.
4–8 minutes.
All-out efforts, often Tabata-style finishers. Pace is just below max sustainable. Sprint-density work.
10–15 minutes.
Open-style work. Repeatable round times. Negative splits are the goal. Most competition-season AMRAPs live here.
20–30 minutes.
Cindy, Mary, Eva. Sustained engine work. Pacing matters more than first-round capacity.
12 classic AMRAPsTwelve
Twelve
/ AMRAPs.
Pace them, score them, retest them.
Long · AMRAP
/ 01Cindy
Long · AMRAP
/ 02Mary
Long · AMRAP
/ 03Eva
Long · EMOM/AMRAP
/ 04Chelsea
Long · AMRAP
/ 05Mary Murphy
Medium · AMRAP
/ 0612-min AMRAP
Long · AMRAP
/ 0720-min AMRAP
Short · AMRAP
/ 08Death by Burpees
Medium · AMRAP
/ 09Filthy Twenty
Long · AMRAP
/ 10Hero AMRAP
Short · AMRAP
/ 11Mini Cindy
Medium · AMRAP
/ 12Open AMRAP
QuestionsAMRAP
AMRAP
/ FAQ.
Pacing, scoring, the trade-offs.
What does AMRAP mean in a workout?
AMRAP stands for As Many Rounds As Possible (or As Many Reps As Possible). It's a workout format where you complete as much work as you can within a fixed time window. Your score is the number of full rounds plus any extra reps you finished in the final partial round.
How long is a typical AMRAP workout?
AMRAPs run anywhere from 4 minutes (short, all-out efforts like Tabata-style finishers) to 30 minutes (sustained engine pieces). The most common durations are 12 minutes, 15 minutes, and 20 minutes. Cindy is a 20-minute AMRAP; Mary is also 20 minutes.
What's a good Cindy score?
Cindy is a 20-minute AMRAP of 5 pull-ups, 10 push-ups, 15 air squats. A beginner score is 8-12 rounds. Intermediate is 15-19 rounds. Advanced athletes score 20+ rounds. Elite athletes routinely hit 25-30 rounds. Track your progression on Fiz.
How should I pace an AMRAP?
The right pace is one you can hold for the entire window without slowing down significantly. Target a round time that lets you maintain consistent splits. If your first round is 45 seconds and your last is 90 seconds, you went too fast. Aim for negative or even splits across the window.
AMRAP vs For Time: which is harder?
Neither is inherently harder. For Time workouts (like Fran) reward all-out efforts because the workload is fixed. AMRAPs reward pacing because the time is fixed and the work is variable. For Time tends to be more painful per minute; AMRAPs are more taxing across the full window.