Objective and score
Complete as many rounds and repetitions as possible in 20 minutes. One complete round contains 30 repetitions: five pull-ups, ten push-ups and fifteen air squats. Record complete rounds plus the valid repetitions from your final unfinished round.
Movement standards
Agree the movement standards before starting. Pull-ups require the prescribed start and finish; push-ups should retain a controlled body line and identifiable range; air squats should meet the chosen depth and standing finish. Kipping pull-ups are a separate skill, not an automatic recommendation for every athlete.
Pacing and transitions
Start at a pace you can repeat rather than chasing a fast opening round. Push-up fatigue can make later sets much slower, so planned smaller sets may be useful. Keep equipment close enough for smooth transitions without crowding other athletes.
Scaling options
Assisted pull-ups or ring rows, elevated push-ups and an adjusted squat task can reduce difficulty. Repetition count or duration may also need adjustment. These are training options rather than universal equivalents; choose with your coach and record the actual version.
Prepare and review
Warm up generally, then practise the pulling, pushing and squatting versions you will use. Finish preparation without exhausting the movements. Afterwards, record score, assistance, range and set strategy. Compare future attempts under similar conditions rather than only comparing totals.
Frequently asked questions
Is Cindy only for advanced athletes? No, but a 20-minute bodyweight session can still involve substantial volume. Choose an appropriate version.
Is Cindy a Hyrox simulation? No. It can provide mixed training, but it does not reproduce Hyrox running and stations.
Explore further
Understand benchmarks · RX and scaling · Find another WOD
