What is a good score for Row Cindy Row?

Good scores for Row Cindy Row depend on your fitness level: Elite athletes achieve over 50 reps, advanced athletes target 150 reps-50 reps, intermediate athletes aim for 250 reps-150 reps, and beginners should focus on proper form over hitting 250 reps.

What is considered a good Row Cindy Row score?

A good Row Cindy Row score for most CrossFit athletes is between 250 reps-150 reps (intermediate level). Elite scores are over 50 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Row Cindy Row?

Your Row Cindy Row target should match your fitness level. Beginners should aim for around 250 reps with good form, while advanced athletes can target 150 reps-50 reps. Always prioritize proper movement over maximum reps.

How do I scale Row Cindy Row?

Row Cindy Row can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Row Cindy Row work?

Row Cindy Row is a full-body workout that develops multiple fitness domains.

Row Cindy Row WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A 20-minute AMRAP combining a round of 'Cindy' (5 pull-ups, 10 push-ups, 15 squats) with a 20 calorie row. This tests sustained cardiovascular output and muscular endurance across bodyweight gymnastics and monostructural cardio.

Stamina (7/10): Cycling through pull-ups (pulling/grip stamina), push-ups (pushing stamina), squats (leg stamina), and rowing (full-body stamina) for 20 minutes tests the ability to maintain consistent output across varied demands.

Speed (6/10): Efficient cycling of all 'Cindy' movements and maintaining a strong, consistent rowing pace with quick transitions is crucial for maximizing rounds.

Power (4/10): Rowing for calories demands power per stroke. Kipping pull-ups can have a power component. The WOD emphasizes consistent effort over peak power.

Strength (3/10): Primarily a test of relative bodyweight strength endurance for the 'Cindy' components. Rowing involves leg drive strength endurance.

Flexibility (2/10): Requires basic mobility for pull-ups, push-ups, squats, and rowing.

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These WODs similar to Row Cindy Row share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	7/10	A 20-minute AMRAP combining a round of 'Cindy' (5 pull-ups, 10 push-ups, 15 squats) with a 20 calorie row. This tests sustained cardiovascular output and muscular endurance across bodyweight gymnastics and monostructural cardio.
Stamina	7/10	Cycling through pull-ups (pulling/grip stamina), push-ups (pushing stamina), squats (leg stamina), and rowing (full-body stamina) for 20 minutes tests the ability to maintain consistent output across varied demands.
Strength	3/10	Primarily a test of relative bodyweight strength endurance for the 'Cindy' components. Rowing involves leg drive strength endurance.
Flexibility	2/10	Requires basic mobility for pull-ups, push-ups, squats, and rowing.
Power	4/10	Rowing for calories demands power per stroke. Kipping pull-ups can have a power component. The WOD emphasizes consistent effort over peak power.
Speed	6/10	Efficient cycling of all 'Cindy' movements and maintaining a strong, consistent rowing pace with quick transitions is crucial for maximizing rounds.

Attribute

Score

Explanation

Endurance

7/10

A 20-minute AMRAP combining a round of 'Cindy' (5 pull-ups, 10 push-ups, 15 squats) with a 20 calorie row. This tests sustained cardiovascular output and muscular endurance across bodyweight gymnastics and monostructural cardio.

Stamina

7/10

Cycling through pull-ups (pulling/grip stamina), push-ups (pushing stamina), squats (leg stamina), and rowing (full-body stamina) for 20 minutes tests the ability to maintain consistent output across varied demands.

Strength

3/10

Primarily a test of relative bodyweight strength endurance for the 'Cindy' components. Rowing involves leg drive strength endurance.

Flexibility

2/10

Requires basic mobility for pull-ups, push-ups, squats, and rowing.

Power

4/10

Rowing for calories demands power per stroke. Kipping pull-ups can have a power component. The WOD emphasizes consistent effort over peak power.

Speed

6/10

Efficient cycling of all 'Cindy' movements and maintaining a strong, consistent rowing pace with quick transitions is crucial for maximizing rounds.

AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 calorie Row

270 ♡ on Wodwell

Difficulty:

Medium

Modality:

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Workout Description

Why This Workout Is Medium

Training Focus

Modality Profile

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Row Cindy Row

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