5 Pull-Ups
10 Push-Ups
15 Air Squats
“Cindy” is a benchmark AMRAP workout that tests bodyweight capacity and aerobic resilience over a 20-minute window. Simple on paper but devastating in execution, this triplet of pull-ups, push-ups, and air squats cycles repeatedly until time is called. With minimal transitions and no equipment shifts, it's an unrelenting grind that rewards mental endurance and strict pacing. The total volume adds up fast—don't underestimate the impact of consistent movement across the long time domain.
Start by finding a rhythm early. The first few rounds should feel smooth and unbroken. Pull-ups will hit your grip and shoulders quickly—use kipping if needed to preserve energy. Push-ups tend to break down sooner than expected, so consider short sets with quick rests right from round 3 or 4. The air squats should be your recovery zone—breathe through them while keeping a fast but sustainable tempo. Avoid rushing transitions; staying calm between movements will yield better output over time.
Keep track of your rounds and stay disciplined. Many athletes fall into the trap of pushing hard in the opening 5 minutes and burning out too soon. Instead, aim for consistent rounds throughout and reserve a small push for the final 2–3 minutes. “Cindy” is a pull-up workout, push-up workout, air squat workout, and AMRAP workout that builds volume, stamina, and mental toughness through pure, no-frills effort.
5 Pull-Ups
10 Push-Ups
15 Air Squats
“Cindy” is a benchmark AMRAP workout that tests bodyweight capacity and aerobic resilience over a 20-minute window. Simple on paper but devastating in execution, this triplet of pull-ups, push-ups, and air squats cycles repeatedly until time is called. With minimal transitions and no equipment shifts, it's an unrelenting grind that rewards mental endurance and strict pacing. The total volume adds up fast—don't underestimate the impact of consistent movement across the long time domain.
Start by finding a rhythm early. The first few rounds should feel smooth and unbroken. Pull-ups will hit your grip and shoulders quickly—use kipping if needed to preserve energy. Push-ups tend to break down sooner than expected, so consider short sets with quick rests right from round 3 or 4. The air squats should be your recovery zone—breathe through them while keeping a fast but sustainable tempo. Avoid rushing transitions; staying calm between movements will yield better output over time.
Keep track of your rounds and stay disciplined. Many athletes fall into the trap of pushing hard in the opening 5 minutes and burning out too soon. Instead, aim for consistent rounds throughout and reserve a small push for the final 2–3 minutes. “Cindy” is a pull-up workout, push-up workout, air squat workout, and AMRAP workout that builds volume, stamina, and mental toughness through pure, no-frills effort.
12/15 cal Ski
9 OA DB Hang clean & Jerk -
6 OA DB overhead squat -
3 Rope pulls /rope climbs
10 Alternating Pistol Squats on bench or boalternating pistols
15 AB-Mat sit ups
6 Burpee bojump overs
1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat -
16 atomic sit ups /V-ups
1-2-3-4…
Burpee ring pull up / Ring muscle up
Wall walk
100-200-300-400… m Bike erg
Rest 2 min
5-10-15-20…
Toes to rings
Double DB step ups
Burpee box jumps
4-8-12-16-20…
Double DB deadlifts
Double DB hang power cleans
Toes to bar
A-jumps
7.5 m Double KB lunges
7 Double KB Hang cleans
7 Double KB Push press
7.5 m Double KB lunges
*When you drop the KBs: 5 Shuttle runs
6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups
Rest 2 min
10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower
10/12 Cal Row
10 Wall Balls
Max Cal Row
5-10-15-20…
Ring Dips
10-20-30-40…
Walking Lunges with KBs
Same rep count Pull-ups
1: 400 meter Bike
2: 8–14 Strict HSPU / Wall Facing Handstand Push-Ups
3: 6 Thrusters + 6 Bar Facing Burpees
4: 15 Pull-Ups / C2B / 4–6 Bar Muscle-Ups
5: Rest
10-9-8-7-6-5-4-3-2-1
Double DB Devil’s Press
Pull-ups / Chest to bar
AMRAP workout, assault bike workout, chest to bar workout, dumbbell bench press workout, legless rope climb workout, pull-up workout, rope climb workout
16 Dumbbell Bench Press
16 Pull-Ups / C2B
12/16 Cal Assault Bike
1 Legless Rope Climb
1 Rope Climb
bike erg workout, chest to bar workout, pistol squat workout, pull-up workout
30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar
TC: 13
bar facing burpee workout, chest to bar workout, handstand push-up workout, pull-up workout, ski erg workout, squat clean workout, thruster workout
Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU
AMRAP workout, Burpee Box Jump workout, chest to bar workout, pull-up workout, ring row workout, row workout, wall ball workout
14 Ring rows/Pull ups/Chest to bar
14 Burpee bojumps
14 Wall balls lbs
14 cal Row
AMRAP workout, bar muscle up workout, dumbbell power clean workout, front rack walking lunge workout, knee raises workout, knees to elbows workout, pull-up workout, toes to bar workout
2 rounds of:
15 m front rack walking lunges
16 Knee raises/knees to elbows/T2B
8 Power cleans -
Then, 2 rounds of:
15 m front rack walking lunges
16 Pull ups/Bar Muscle Up
8 Power cleans -
An AMRAP workout — short for "As Many Rounds (or Reps) As Possible" — is a popular format in CrossFit workouts and functional fitness training. In an AMRAP CrossFit workout, you’re given a set amount of time (e.g., 10, 12, or 20 minutes) to complete as many rounds or repetitions as possible of a specific set of exercises.
This training style is known for being simple, scalable, and highly effective. Whether you're performing a bodyweight circuit or combining barbell and cardio movements, an AMRAP workout pushes your limits and helps build endurance, strength, and mental toughness.
Time-efficient: Great for busy schedules — you know exactly how long the workout takes.
Self-paced intensity: Go as hard as you can or focus on movement quality depending on your goal.
Easy to scale: Modify weights, reps, or movements to fit your fitness level.
Motivating structure: The challenge to beat your previous round count adds a competitive edge.
Whether you're training at home or at your CrossFit box, an AMRAP workout is a fun and functional way to boost your fitness, track your progress, and build resilience. Explore our library of AMRAP CrossFit workouts and get inspired to move!
