Workout Description

Why This Workout Is Hard

A 20-minute ascending ladder of pull-ups, push-ups, and air squats drives massive upper-body and leg volume with moderate movement complexity. The ladder format compounds fatigue, especially on push-ups and grip, forcing strategy and pacing. While fully bodyweight, the sustained density and growing sets elevate this beyond classic Cindy into a high-output muscular endurance test.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep, ascending sets heavily tax muscular endurance in the pull, push, and squat patterns, especially triceps and shoulders.
• Endurance (7/10): Twenty minutes of continuous work demands a strong aerobic base to sustain pace and recover between micro-sets without long rest periods.
• Speed (5/10): Early sets can move fast, but later sets require strategic breakups and quick transitions to maintain momentum.
• Flexibility (2/10): Basic ranges of motion: full-depth squat, straight-arm hang, and standard push-up positions with no extreme mobility demands.
• Power (2/10): Explosiveness is not emphasized; controlled, efficient rep cycling is more valuable than maximal power output.
• Strength (1/10): No external loading; success depends far more on repeatable reps than maximal force output.

Scaling Options

Scale to: Banded Pull-Up + Incline Push-Up + Air Squat • Jumping Pull-Up + Knee Push-Up + Air Squat • Start at 5/10/15 and stop at 20/40/60

Scaling Explanation

These options preserve the pull-push-squat pattern and the ascending stimulus while adjusting difficulty so you can keep moving without hitting failure.

Intended Stimulus

Steady, sustainable output with short, planned breaks that prevent muscular failure—especially on push-ups. Early rounds should feel smooth and fast; as sets grow, shift to small, consistent chunks. Breathing stays controlled while arms and legs burn. The goal is continuous movement, preserving grip and pressing capacity through disciplined pacing.

Coach Insight

Pace by breaking pull-ups and push-ups early (e.g., 5s and 10s) to avoid failure. Keep transitions tight; breathe through squats. One tip: Protect your push-ups. Micro-sets with quick breaths beat long rests after a blow-up. Avoid going unbroken early, over-chalking, and staring at the bar. Set a rep plan, then stick to it.

Benchmark Notes

Your score is total reps completed in 20 minutes. Each block adds larger sets (10/20/30, 15/30/45, etc.). Hitting 360 reps means reaching into the 25/50/75 block. Use these levels to set goals and scale appropriately so you keep moving without long breaks.

Modality Profile

This is pure gymnastics: pull-ups, push-ups, and air squats with no monostructural cardio or external loading. The demand is entirely on bodyweight movement capacity, cycling efficiency, and managing accumulating fatigue across larger sets.

Similar Workouts to Cindy XXX

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

• Cindy (89% similar) - AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats...
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• Chelsea (89% similar) - EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats...
• Angie (88% similar) - For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats...
• Candy (87% similar) - 5 Rounds For Time 20 Pull-Ups 40 Push-Ups 60 Air Squats...
• Cooper (86% similar) - 10 Rounds for Time 10 Burpees 10 Air Squats 10 Push-Ups 10 Sit-Ups Time Cap: 30 minutes...
• MA3 Oscar Temores (86% similar) - For time: 8 rounds of: 11 Hand Release Push-Ups 30 Walking Lunges 19 Sit-Ups...
• Loredo (85% similar) - For time: 6 rounds of: 24 Air Squats 24 Push-Ups 24 Walking Lunge Steps 400 meter Run...

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