Cindy-Workout of the Week #1




You don’t have to exercise for 2 hours to have a great and effective workout.
Sometimes all it takes is 20 minutes. I know what you’re thinking; twenty minutes doesn’t sound like enough time to break a sweat.
But, I guarantee you, this workout will feel like an eternity.

“Cindy” will leave you in a puddle of sweat, so do yourself a favor and bring a towel.


The Workout


This 20-minute workout is described as an AMRAP workout. “AMRAP” stands for as many rounds as possible.

Every round consists of:
5 pull-ups
10 push-ups
15 squats

Perform the number of reps for the pull-ups, push-ups, and squats. That’s 1 round. Your score is the number of rounds completed in 20 minutes.



What score should you aim for?
  • A good beginner’s score is around 11 and 12 rounds.
  • Intermediates should aim for 13 and 17 rounds.
  • Advanced people should try to get between 19 and 22 rounds.
  • Beasts should shoot for anything above 23 rounds.


Tips for Beginners:
  • If you can’t perform regular push-ups or at some point become way too tired to do them, perform them on your knees.
  • Use a chair or a band if you struggle with pull-ups.


 The modified version of the workout

If you cannot perform any push-ups or pull-ups, you could try this:

5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats



“Cindy” is a marathon, not a sprint. That means you need to pace yourself to have a good score. I recommend you shoot for (if you are a beginner) anything between 1 minute and 2 minutes per round. That would come out to 10 rounds for this 20-minute workout.


Working out is great. But, we live in the real world, and sometimes we don’t want to take a drive to a packed gym. Other times we might not have the time to spend hours exercising.
That is why workouts like “Cindy” make a great alternative. They are quick, intense, and straight-up awesome.

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If you are looking for more quick and badass CrossFit workouts, check out these posts: Fat Amy and workout 14.5.