Workout Description

Why This Workout Is Medium

Cindy is a 20-minute bodyweight triplet with simple movements but relentless pacing. Using the framework: low load density, moderate movement complexity (pull-ups), and a 20-minute time domain yield a medium score (~43). The limiter is muscular stamina and aerobic steadiness rather than max strength or high skill. Managing push-up fatigue is typically the bottleneck.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of push-ups, air squats, and pull-ups tax local muscular endurance, especially pressing. Success depends on managing small sets and minimizing rest across the full 20 minutes.
• Endurance (7/10): Twenty minutes of continuous movement elevates heart rate throughout. Minimal rest and frequent transitions train aerobic capacity even without a monostructural element like running or rowing.
• Speed (6/10): Quick cycle rates and transitions add up over 20 minutes. Keeping round times tight and avoiding lingering between movements improves scores without needing all-out sprint speed.
• Power (3/10): Explosiveness is secondary. Kipping pull-ups have a small power component, but the workout rewards smooth, repeatable cycles more than high-force efforts or heavy lifts.
• Strength (2/10): No external load and small unweighted sets mean maximal strength isn’t the limiter. Basic bodyweight strength suffices; repeatable contractions and capacity matter more than one-rep power.
• Flexibility (2/10): Standard ranges of motion—full-depth squats, rigid plank in push-ups, chin over bar—require solid but not extreme mobility. Most athletes meet standards with a normal warm-up.

Scaling Options

Scale to: Ring Row instead of Pull-Up • Incline/Bench Push-Up or from knees • 3-6-9 rep scheme (3 Pull-Up, 6 Push-Up, 9 Air Squat)

Scaling Explanation

These options preserve the pull–push–squat pattern and steady pacing while matching strength and capacity so athletes keep moving safely for the full 20 minutes.

Intended Stimulus

This should feel like steady cardio with manageable sets and minimal rest. Keep breathing under control, move smoothly, and maintain consistent round times. Squats should stay unbroken, push-ups are the fatigue limiter so break early and often, and pull-ups should be efficient. Aim to sustain pace rather than spike and crash.

Coach Insight

Pace the start at 80–85% effort and aim for 1 round every 60–75 seconds. Break push-ups early (e.g., 5-3-2) to protect stamina. One tip: Keep transitions tiny—move immediately between stations, then breathe while setting hands or shaking out. Avoid sprinting the opening minutes, letting push-ups hit failure, and over-gripping pull-ups. Use an efficient kip and relaxed hands.

Benchmark Notes

Your score is total rounds plus extra reps in 20 minutes. Aim for repeatable round times and minimal rest. Beginners might target 8–12 rounds; fitter athletes 14–20+. Use a whiteboard or chips to track rounds so you don’t lose count under fatigue.

Modality Profile

All three movements are gymnastics-based bodyweight exercises. There is no monostructural cardio and no external loading, so the entire effort focuses on pulling, pushing, and squatting capacity. Transitions provide brief micro-rests, but nearly 100% of the time is spent on gymnastics tasks.

Similar Workouts to Cindy

If you enjoy Cindy, you might also like these similar CrossFit WODs:

• MA3 Oscar Temores (90% similar) - For time: 8 rounds of: 11 Hand Release Push-Ups 30 Walking Lunges 19 Sit-Ups...
• Angie (90% similar) - For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats...
• Cindy XXX (89% similar) - AMRAP in 20 minutes 10 Pull-Ups 20 Push-Ups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats 20 P...
• Michael (89% similar) - For time: 3 rounds of: Run 800 meters 50 Back Extensions 50 Sit-Ups...
• Blackjack (89% similar) - For Time 20 Push-Ups 1 Sit-Up 19 Push-Ups 2 Sit-Ups 18 Push-Ups 3 Sit-Ups ...continue this pattern u...
• Upside-Down Angie (89% similar) - For Time 100 Air Squats 100 Sit-ups 100 Push-ups 100 Pull-ups...
• Candy (89% similar) - 5 Rounds For Time 20 Pull-Ups 40 Push-Ups 60 Air Squats...
• Paz (87% similar) - Cash-In: 1,000 meter Run Directly into AMRAP in 22 minutes of: 23 Air Squats 7 Burpees 14 Push-Ups ...

These WODs similar to Cindy share comparable training demands, time domains, and movement patterns.