AMRAP 20 mins: 5 Pull-ups, 10 Push-ups, 15 Squats
Primary movement: Bodyweight Stamina
Cindy is the most accessible of the original Girls and one of the best tests of bodyweight work capacity: as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats. The movements are simple and the rounds are short, which means your score is a nearly pure measure of engine and muscular endurance. Cindy is also a common fitness milestone: 20 rounds (600 reps) is a widely recognized 'very fit' standard.
| Level (Rounds) | Men | Women |
|---|---|---|
| beginner | 10-12 | 9-11 |
| intermediate | 15-17 | 13-15 |
| advanced | 20-22 | 18-20 |
| elite | 25+ | 23+ |
Pick a round pace you can hold for all 20 minutes - if you finish round 5 before minute 4, you're going out too hot. Break push-ups into 5-5 earlier than you think you need to; they are always the limiter. Move immediately between exercises but don't sprint any single set. Count rounds out loud or with tokens - losing count is a classic Cindy mistake.
Scaled: 5 ring rows, 10 knee push-ups, 15 squats - same 20 minutes. This scale keeps the exact stimulus and lets you move continuously. If regular Cindy but pull-ups are the only limiter, use a light band.
Log every result, see your progress over time, and know exactly where you stand.