Cindy workout timer
Cindy is twenty minutes of as many rounds as possible of 5 pull-ups, 10 push-ups and 15 air squats. No weights, no equipment beyond a bar, and it is still one of the hardest twenty minutes in CrossFit.
20:00
RingBar
Presets
Take it with you in the app
This tool runs in your browser. Want it on your phone, with voice cues, background timing and a real alarm? Open the same tool in NanoTimer.
Open on your phoneOpens NanoTimer on your iPhone and starts right away.
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How it works
- Start the timer and work through rounds of 5 pull-ups, 10 push-ups, 15 air squats.
- Your score is completed rounds plus any extra reps when the clock hits zero.
- Pace it from the first round, not the fifth. Cindy punishes a fast start more than almost any other benchmark.
- Breaking the push-ups before you have to is what keeps the rounds steady.
Frequently asked questions
- What is a good Cindy score?
- Round counts vary enormously with pull-up ability, so treat published numbers with suspicion. What matters is your own number under the same conditions: same scaling, same standards, same rest. Twenty rounds is a genuinely strong score.
- How do I scale Cindy?
- The usual routes are banded or jumping pull-ups and push-ups from the knees or an incline. Scale so you can keep moving; if a round takes you more than about ninety seconds, the scaling is too hard for the stimulus.
- Why does it get so much harder after ten minutes?
- Because the push-ups fail before the legs do. The squats stay possible long after your chest gives out, which is why people who go out fast end up doing singles on the push-ups by round twelve.