If you're new to this, someone has probably already told you: "do a Cindy and then tell me about it." It's no coincidence. Cindy is one of CrossFit's original "Girl" WODs, and years later it remains the thermometer almost everyone uses to measure where their real fitness stands, no barbell, no weights, nothing to hide a lack of base.
What the WOD Cindy is
AMRAP 20 minutes (as many rounds as possible) of:
- 5 pull-ups (dominadas)
- 10 push-ups (flexiones)
- 15 air squats (sentadillas)
The objective is simple to explain and brutal to execute: complete as many rounds as you can in 20 minutes, without stopping the clock. There are no weights to adjust nor complex technique to learn before starting, what you have is pure muscular endurance, and that is precisely why this WOD has been a classic in boxes around the world for more than a decade.
Why Cindy is such a commonly used benchmark WOD
Unlike other "Girl" WODs that require weightlifting technique (Grace, Isabel), Cindy depends only on your body. That makes it a perfect tool to compare your progress over time: same stimulus, same rules, no variables that can mask a real improvement or a true plateau.
It's also one of the first WODs commonly proposed to someone starting CrossFit, precisely because it doesn't require learning a complex technical movement before you can attempt it, it only demands rhythm, effort management, and not blasting off like a rocket in the first minute.
How to do each movement without losing reps along the way
Pull-ups (dominadas)
Hang from the bar with your thumb over the top and the scapulae engaged before initiating the pull, reaching the bar without that pre-tension is the fastest way to be exhausted by round three.
If you already master kipping or butterfly, Cindy becomes an exercise in pace management more than pure strength. If you still don't have strict pull-ups, a resistance band is the right option, there's no shame in scaling a movement that depends 100% on your current pulling level.
Push-ups (flexiones)
Hands slightly wider than shoulder-width, core tight, body in a straight line from heels to head. The most common mistake under fatigue is letting the hips drop, that not only reduces the effectiveness of the movement, it's the most direct way to end up with a sore lower back the next day.
If strict push-ups become difficult from round 4 or 5, scaling to knees is not a step back: it's what allows you to maintain work volume without breaking technique.
Air squats (sentadillas)
Feet hip-width, toes slightly turned out, breaking parallel on every rep, the hip should drop below the knee line. With accumulated fatigue, it's easy to start doing half-squats without realizing: better to go a little slower and count only full repetitions.
Recommended gear to perform at your best in Cindy
You don't need much equipment for this WOD, but what little you use must be up to 20 minutes of continuous effort:
- Grips, if your pull-ups start to suffer due to grip from round 3 or 4 onwards. Taking care of your hands in this kind of WOD makes the difference between ending up with blisters or being able to train the next day.
- Training shoes with good grip and stability for squats — the transition between movements is constant and leaves no room for adjustments.
So after Cindy, what's next?
If Cindy felt too easy or you want to include it within a more complete preparation towards HYROX or your next competition, we have a completely free 8-week training program, with station-by-station video coaching and pace guidance by goal.
Other benchmark WODs that may interest you:
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