Get Your Ass Crushed By the WOD Cindy

Updated 11/28/17

I have some exciting news for you; from here on out I am going to post weekly workouts. My goal is to share at least one workout a week with you. This week’s workout is an ass kicker. It is a full-body routine that requires minimal equipment and only takes 20 minutes to complete. Keep reading for the details.

Meet Cindy

If you are a CrossFitter, you are very familiar with this week’s workout. Known by the name, “Cindy,” it’s one of Crossfit’s benchmark “girl” WODs (workout of the day). (To those non-CrossFitters out there, I write “girl” because of the female name, not because it is designed for women – this is equally challenging for men too.)

Cindy takes 20 minutes to complete and consists of three exercises: pull-ups, push-ups and bodyweight/air squats. However, don’t let her simplicity fool you. Cindy is a beastly challenge for both beginner and advanced level athletes. This is a great workout to do when you do not have access to a gym. Cindy can be done at home or while on vacation (;-)). The only “equipment” required is your body and a bar for the pull-ups. For the pull-ups, you can use a doorway pull-up setup, a bar you find at a playground, the edge of an outdoor staircase, or a sturdy tree limb.

Cindy – The Workout

Cindy WOD Workout


– As many rounds as possible (AMRAP) in 20 minutes of:

  • 5 pull-ups
  • 10 push-ups
  • 15 bodyweight/air squats


  • Perform all three exercises in order and complete all reps of an exercise before moving on to the next exercise.
  • Track your progress by counting your rounds. Record each round as you finish it.
  • Do you best to perform each exercise with excellent form. I’d rather have you go slower with good form than faster with sloppy form.
  • If you are a beginner and are not used to workouts like this, adjust the time. Complete as many rounds as you can in ten minutes.
  • This workout is about moving your bodyweight over and over again. Set a manageable pace that you can keep up for the entirety of the AMRAP.
  • Challenge yourself and rest only when you absolutely need to.


You may struggle with some of these exercises. When your form breaks, modify the exercise. Here are some tips on how to adjust the exercises so that they are appropriate for your fitness level.

  • Perform strict chest-to-bar pull-ups whenever possible. Kipping pull-ups may be used only if you are well-versed in how to do them.
  • If you cannot perform a strict pull-up, a resistance band can be used over the bar to assist in the pull-up. Another substitute for pull-ups are inverted, bodyweight rows using Olympic rings or a TRX suspension trainer.
  • If you are unable to do a full push-up, you can perform them on an incline instead of parallel to the floor.

The exercises

The videos below demonstrate how to perform each exercise.

1. The strict chest-to-bar pull-up

2. The push-up

3. The bodyweight/air squat


Take away

Are you without equipment and have limited time for exercise? This is not a good excuse for skipping a workout. With this week’s workout, Cindy, you can hit all muscle groups hard. All you need is your body, a bar and 20 minutes. Pretty awesome!


  • Go ahead, give Cindy a whirl and let me know what you think. Did “she” crush your ass?
  • For fun (and accountability), post how many rounds you completed in the 20 minutes.






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