Workout Description
AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)
Why This Workout Is Very Hard
This is a high-skill, high-strength version of Cindy. Weighted pull-ups at 35/25 lb dramatically increase pulling strength demands and grip fatigue. Feet-elevated push-ups on a 30/24 in box shift load to shoulders and upper chest. The 45/35 lb plate squats add constant loading. Over 20 minutes, cumulative volume and strict standards create significant muscular endurance and stamina demands.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Repeated sets of strict pulling, pressing, and squatting under load challenge local muscle endurance in lats, triceps, chest, quads, and grip over a long time domain.
- Endurance (6/10): Twenty minutes rewards steady aerobic capacity to keep moving with short breaks, but it’s not pure cardio since strict standards and weighted reps limit nonstop pacing.
- Speed (5/10): You’ll move faster on squats and transitions, but weighted pull-ups and elevated push-ups cap cycle speed. Smart pacing beats sprinting early.
- Strength (4/10): The weights aren’t maximal, yet the weighted pull-ups and plate squats require baseline upper- and lower-body strength to perform consistent, quality reps throughout.
- Power (3/10): There’s little explosive work; controlled, strict reps and braced squats dominate. Occasional faster cycles happen, but power isn’t the limiter.
- Flexibility (2/10): Standard ranges: shoulder overhead mobility isn’t tested, but full-depth squats and proper shoulder extension in push-ups need basic, functional flexibility.
Scaling Options
Scale to: Jumping or banded pull-ups (no weight) • Push-ups with lower box height or floor push-ups • Air squats or lighter plate (25/15 lb)
Scaling Explanation
These options preserve the strict pulling, pressing angle, and squat volume while right-sizing loading and skill so athletes can keep moving with minimal failure and maintain intended density.
Intended Stimulus
A tough, steady grind with small, repeatable sets. Pulling strength and grip get taxed early; pushing becomes shoulder-dominant with feet elevated, and legs burn from constant loaded squats. Aim for consistent rounds without long breaks. Breathe through squats, cap rest between sets, and keep transitions purposeful to maintain momentum.
Coach Insight
Open with sustainable, unbroken push-ups and squats; partition weighted pull-ups early (1-1-1-1-1 or 2-2-1) to protect grip.
Most important: keep transitions under five seconds. Small, quick sets beat failed reps.
Avoid no-reps from soft lockouts or shallow depth. Don’t redline early—once grip goes, it’s hard to recover.
Benchmark Notes
Scores are total rounds completed in 20 minutes. Beginners might see 3–6 rounds. Intermediates should aim for 8–11 rounds. Advanced athletes can push 12–14, while elites may reach 15. Pace transitions, break pull-ups early, and maintain strict standards to keep rounds consistent.
Modality Profile
Two of the three movements involve external loading (weighted pull-ups and plate squats), while push-ups are pure gymnastics. No monostructural element is present. By movement count, this yields approximately two-thirds weightlifting influence and one-third gymnastics capacity.
Similar Workouts to Hard Cindy
If you enjoy Hard Cindy, you might also like these similar CrossFit WODs:
- Painstorm V (89% similar) - For Time
15 Bear Complexes (45/35 kg)*
30 Pull-Ups
60 Push-Ups
400 meter Run
Every 45 seconds start...
- Sage at 20 (89% similar) - AMRAP in 20 minutes
20 Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees...
- Open 14.5 (89% similar) - 21-18-15-12-9-6-3 Reps, For Time
Thrusters (95/65 lb)
Bar Facing Burpees...
- Larry (88% similar) - For time:
21-18-15-12-9-6-3 reps of:
Front Squats (115/75 lb)
Bar-Facing Burpees
After each round: 2...
- Fournier (88% similar) - For Time
50 Shoulder-to-Overheads (115/75 lb)
50 foot Arm Over Arm Sled Pull
40 Burpees
50 foot Arm ...
- Regionals 14.4 (88% similar) - For time:
60 ft Rope Climb ascent (total)
60 Toes-to-Bar
120 Wall Ball Shots (20/14 lb, 10/9 ft targ...
- Painstorm XXXVIII (88% similar) - For total reps in 21 minutes
From 0:00-15:00, 3 rounds of:
1:00 Max Deadlifts (60/40 kg)
1:00 Max Ha...
- Jackpot 777 (88% similar) - AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups...
These WODs similar to Hard Cindy share comparable training demands, time domains, and movement patterns.
