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Cindy Bike - Crossfit Workout

For Time

6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg

TC: 24

The Workout description

Workout Overview

“Cindy Bike” is a mash-up of classic CrossFit bodyweight work with a modern machine twist. Each round kicks off with a single round of Cindy—pull-ups, push-ups, and air squats—followed by a long bike erg effort. It’s a rhythmic grinder that rewards pacing and punishes the impatient.

Execution and Focus

Be snappy but smooth in the Cindy rounds—break push-ups early to avoid burnout. Use fast transitions into the bike and settle into a steady pace. This is not a sprint; it's about sustaining output across six hard intervals. Breathing control is critical, especially transitioning from gymnastics to monostructural work.

Strategy and Finish

Move deliberately from the start. Nail each Cindy round in under 90 seconds, and manage your bike pace to avoid redlining early. Round 4 is where the mental game begins. If you’ve conserved well, push through rounds 5 and 6 for a strong finish. Don't overlook the volume—this one’s sneaky tough.

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Cindy Bike - Crossfit Workout

air squat workout, bike erg workout, pull-up workout, push-up workout

For Time

6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg

TC: 24

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

The 12 Loop

6 Rounds

12 Pull ups / Chest to bar
12 GHD Sit ups
12 Alt. DB Snatch
TC: 16

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Jump, Squat, Regret

4 rounds

75 Single unders/50 double unders
8 Barbell thrusters -
16 knee raises/knees to elbows/T2B

TC: 14

10 Rounds of Regret

For time

10-9-8-7-6-5-4-3-2-1
Ground to overhead - Intermediate: 30/45 RX: 40/55
Bar facing burpees

TC: 14

Load and Lunge

4 Rounds for time

6 Sandbag to shoulder
10 m Sandbag walking lunges
4 Shuttle runs (2x10 m)

Rest 3 min

4 Rounds
20 m Sandbag bear hug carry
4 Sandbag squat cleans (bear hug)
20 m KB front rack carry

Crush Set

For Time – 5 Rounds

35 Single Crossovers
10 Bench Press @65% of 1RM
10/15 Cal Assault Bike
15 A-jumps

TC: 17

Load & Lungs

2 Rounds

EMOM 4

1: 8–12 Box Step Overs
2: 3 Wall Walks

Rest 2 min

EMOM 4

1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts

Rest 2 min before next round

Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

Assault Wave

For Time

40-30-20-10-20-30-40
Calories on Assault Bike

Rest 1:1 between rounds

Snatch Stack Sprint

For time – 21-15-9

Double DB snatch
Cal Assault bike
Double DB front squat
Push ups

TC: 17

Progressively Worse Decisions

For time

1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60

TC: 16

Workouts with simliar Tags

air squat workout, bike erg workout, pull-up workout, push-up workout

Round 2 is the Real One

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

The hateful eight

8 Rounds for time

8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift - RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row

TC: 30

Ladder of the Rig

For Time – 5 Rounds

15/20 Cal Bike erg
7 Ground to overhead
21/15/9/6/3 Toes to bar → Pull ups → Chest to Bar → Bar muscle Up → Pull overs
7 Bar facing burpees

TC: 19

Devil's Descent

For Time

10-9-8-7-6-5-4-3-2-1
Double DB Devil’s Press
Pull-ups / Chest to bar

Unbroken Engine

EMOM 15

1: 60–80 Double Unders
2: 10–15 Double DB Snatch
3: 15–20 Double DB Front Squats
4: 15/20 Cal Bike Erg
5: Rest

EMOM workout

50 and Furious

air squat workout, atomic sit-up workout, chest to bar workout, e2mom workout, one-arm devil’s press workout, pull-up workout, ring row workout, v-up workout, wall ball workout

E2MOM until 50 devils press is completed

5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls lbs
Mareps OA devils press -

Try it

for time workout

The Downward Spiral

burpee over bar workout, Deadlift workout, for time workout, pistol squat on bench workout, pistol squat workout, pull-up workout, ring row workout

For time

16-14-12-10-8-6-4-2
Deadlift -
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar

TC: 16

Try it

for time workout

Round 2 is the Real One

abmat sit-up workout, bar facing burpee workout, bike erg workout, for time workout, running workout, thruster workout

The workout

2 Rounds for time

800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run

Try it

for time workout

Thrusters & Throttle

bike erg workout, dumbbell thruster workout, for time workout

For time

10-8-6-4-2
DB Thrusters -
20-16-12-8-4
Cal Bike

TC: 8

Try it

for time workout

Overhead & Over It

Burpee Box Jump workout, chest to bar workout, dumbbell snatch workout, handstand push-up workout, overhead lunge workout, pull-up workout, ring row workout, running workout

2 rounds

400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch -
30 DB OH reverse lunges -
40 Burpee bojump overs

TC: 25

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What is a "for time" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
bike erg
The BikeErg is a fan-powered cycling machine that delivers a smooth, low-impact workout focused on leg power, aerobic endurance, and pacing control. Common in BikeErg workouts, it's perfect for both steady-state conditioning and high-intensity intervals.
In this workout, the BikeErg builds quad and glute strength, while challenging your engine and recovery. Whether you're sprinting for calories or logging meters, the BikeErg is a versatile tool for improving cardiovascular fitness in a joint-friendly way.
push up
The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.
In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.
air squat
The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.
In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.