The GirlsAMRAP (rounds + reps) · Time cap 20 min
Cindy
Cindy is a 20-minute AMRAP of 5 pull-ups, 10 push-ups and 15 air squats. Bodyweight only, so it is accessible anywhere, but a high score demands relentless pacing and push-ups that do not fall apart.
The workout
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 air squats
Movement standards
- Pull-up: full hang at the bottom, chin over the bar at the top. Kipping is allowed.
- Push-up: chest touches the floor, full lockout at the top, body in a straight line. No worming.
- Air squat: hip crease below the knee at the bottom, full extension at the top.
- Score is completed rounds plus extra reps, for example 18 rounds + 7.
Scaling
- Pull-ups to ring rows, jumping or banded pull-ups.
- Push-ups from the knees or with hands on a box.
- Keep the 20 minutes; do not shorten the AMRAP.
What is a good Cindy score?
| Level | Result |
|---|---|
| Beginner | 8 to 12 rounds (scaled or Rx) |
| Intermediate | 12 to 17 rounds Rx |
| Advanced | 17 to 22 rounds Rx |
| Elite | 25+ rounds Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Pick a round pace you can hold for 20 minutes, roughly one round per minute for a 20-round target, and check the clock every 5 rounds.
- Push-ups are the movement that breaks first; do them in 2 sets of 5 from early on.
- Keep transitions tight; walking between stations costs rounds.
Frequently asked questions
Log your Cindy time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.