Cindy - Crossfit Workout

Three movements. Twenty minutes. One number at the end.

Cindy is the benchmark that needs nothing but a pull-up bar: 5 pull-ups, 10 push-ups, 15 air squats, as many rounds as possible before the clock runs out. It is the routine Tom Holland used to build his Spider-Man physique, and his best is 27 rounds. That is 135 pull-ups, 270 push-ups and 405 squats in the time it takes to watch a sitcom.

ONE TAP PER ROUND
Finish your reps, hit the button, keep moving. No counters to fiddle with while you are breathing hard. The timer counts down from 20:00 and every round is timed automatically.

KNOW YOUR PACE MID-EFFORT
See the split for your last round, your running average, and the round count your current pace projects to at the buzzer. Rotating coaching lines push you through the middle stretch where most attempts fall apart.

FOUR PROGRAMS
Run the full benchmark, a 10-minute sprint version, a scaled 3-6-9 build for anyone still working toward strict pull-ups, or a doubled edition for when the original stops hurting.

PROGRESS YOU CAN SEE
Best ever, rolling average, total reps broken down by movement, calories, and a chart of every attempt plotted against the 27-round line. Watch the gap close session after session.

APPLE HEALTH
Each finished attempt is saved as a workout with its duration and active energy. Heart rate and calories come straight from your watch when you are wearing one.

FORM STANDARDS INCLUDED
Chin over the bar. Chest to the floor. Hip crease below the knee. The built-in guide covers what counts as a rep, how to scale each movement, and where your score puts you.

PRIVACY BY DEFAULT
No account. No ads. No tracking. No servers. Your sessions never leave your device, and Health data is read and written on-device only.

Buy it once. iPhone and iPad included. No subscription, ever.

Cindy is a classic CrossFit benchmark workout. This app is not affiliated with, endorsed by, or sponsored by CrossFit, Marvel, or Tom Holland. Warm up, scale to your level, and consult a physician before starting any exercise program.