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.