Cindy WOD: workout, how to scale it and how it is scored.

• Cindy is a 20-minute AMRAP: 5 pull-ups, 10 push-ups and 15 air squats per round.
• One round is 30 reps.
• It is scored with full rounds plus loose reps.
• It is compared with your previous record, in the same version.
• It is a long effort: pace matters more than the speed of the start.

Cindy is one of the best-known benchmarks, one of those called "the Girls". It is a named WOD with a fixed workout that you repeat to measure progress: because it does not change, today's score can be compared with the one from weeks or months ago.

It is an AMRAP: the time is fixed and what you measure is how much work fits into it. How the format works is in the AMRAP guide.

Time

20 minutes.

The set

5 pull-ups, 10 push-ups and 15 air squats, in that order.

One round

5 + 10 + 15 = 30 reps. You repeat the set as many times as you can until the time is up.

It is a long effort with simple movements, so it fits with what the endurance WOD guide explains.

With the full rounds plus the reps of the round in progress when the clock ends. Only finished reps count: a half-done rep adds nothing.

A made-up example, only to show the arithmetic and not a reference: "7 + 3" is seven full rounds (7 × 30 = 210 reps) plus 3 of the eighth, 213 in total.

Follow the order of the guide to scaling a WOD and change one thing at a time.

Scaled

Pull-ups

With a band, jumping, or replaced by inverted rows.

Push-ups

With your hands raised or your knees down.

Volume

Reduce the set. Made-up example: 3 pull-ups, 6 push-ups and 9 air squats, 18 reps per round.

Half version

The same set with half the time: a 10-minute AMRAP. Log it as a reduced version, not as Cindy.

At home

Push-ups and air squats do not change; pull-ups are replaced by inverted rows under a sturdy table or with an anchored band. Same time, logged as a scaled version.

With a partner

Alternating rounds: one person does a full round while the other rests, and the score is the rounds added together. How to split and score is in the partner WOD guide.

Log the version you did: a scaled score and an Rx one are not comparable.

• Start slower than you feel like: there is a lot of clock ahead.
• Make the pull-up sets shorter than your maximum, so your hands and arms are still useful in the final rounds.
• Mark each finished round, on paper or on your phone, so you do not lose count.
• If you need to stop, make it your decision and keep it short.

Compare with your own record, not with other people's results. Two attempts are comparable if the time, the set, the order and the variation of each movement match.

Log the context (sleep, previous fatigue) and repeat it from time to time, not every week; the interval is in the benchmark WODs guide.

Zoku Athletics brings together a multimodal timer (For Time, AMRAP, EMOM, Tabata and mixed) that times Cindy so you do not have to watch the clock while you move. How to set it up step by step is in the WOD timer guide.

If you only need the clock, the online WOD timer on this website runs in the browser, with no sign-up and no cookies.

You can create your Free account on the website, no card needed; how the account and the subscription are managed is covered in account and subscription on the Zoku site.

The app is not public on the stores yet. It is in testing and there is no launch date.

The Free plan is free, with no card and no expiry. Pro and Elite are paid; what each includes is shown in the plans section of the home page.

Who is behind the website and the app: About Zoku Athletics.

• Benchmark WODs: Fran, Cindy, Grace, Helen: Fran, Cindy, Grace and Helen: what each benchmark WOD is, how to repeat it under comparable conditions and how to track your progress.
• AMRAP workout: meaning and how to score: What an AMRAP workout is and how to score it: full rounds plus extra reps, a worked example, the types and examples with no equipment.
• How to scale a WOD: Rx vs scaled: What Rx and scaled mean, when to scale a WOD and how to adjust load, movements and volume without losing the stimulus or your technique.