Tom Holland might play a superhero, but his workout is refreshingly grounded. No complex machines or hours in the gym—just one stopwatch, a pull-up bar, and relentless determination.
In a recent appearance at BERO’s Padel Classic, the Spider-Man: No Way Home star revealed the deceptively simple CrossFit workout that keeps him shredded and agile for action-packed roles: “Cindy.”
Holland’s not just doing this routine—he’s dominating it. His personal best? A staggering 27 rounds in 20 minutes. That number puts him in elite territory, even among CrossFit pros.
What Is the “Cindy” Workout?
“Cindy” is one of CrossFit’s original benchmark workouts—part of the famed “Girls” collection designed to test your endurance, strength, and grit. It follows a simple structure:
- 5 pull-ups
- 10 push-ups
- 15 air squats
- Repeat as many rounds as possible (AMRAP) in 20 minutes
The beauty of “Cindy” lies in its simplicity. You don’t need a gym or fancy gear—just your body and 20 minutes on the clock. But don’t be fooled by the minimalist format: it’s brutally effective for building cardiovascular capacity, muscular endurance, and mental toughness.
Tom Holland’s Record Is No Joke
A score of 27 rounds translates to:
- 135 pull-ups
- 270 push-ups
- 405 air squats
— all completed in just 20 minutes.
To put that in perspective, the average CrossFit athlete scores between 15 and 20 rounds. Elite CrossFitters hit anywhere between 25 and 30. In CrossFit Open data, a 20+ round Cindy puts you in the 95th percentile or higher.
Holland’s 27-round personal best positions him alongside some of the sport’s most competitive recreational athletes.
Even Mat Fraser, five-time CrossFit Games champion, once completed 29 rounds and 5 reps. That’s only two rounds beyond Holland’s best—an astonishing feat for someone without professional CrossFit credentials.
A Simple Workout with Serious Benefits
There’s a reason CrossFitters keep returning to Cindy. This AMRAP-style workout promotes measurable progress. Logging rounds helps track performance over time, making it easy to push for new PRs (personal records). You also hit multiple muscle groups:
- Pull-ups build upper back, biceps, and grip strength.
- Push-ups target the chest, shoulders, and triceps.
- Air squats engage glutes, quads, hamstrings, and core.
Over time, this creates a balanced, athletic physique—exactly the kind of frame Holland displays on screen.
“It’s great, you don’t have to think about anything—you just count your rounds,” Holland told Men’s Health.
The EMOM Twist
Holland doesn’t just tackle Cindy in AMRAP format. On days when he’s “feeling tired,” he switches to an EMOM (Every Minute On the Minute) variation: completing one round per minute for 20 minutes straight.
That’s not a rest day—it’s a mental toughness test. To maintain this EMOM pace, you must move efficiently, recover on the fly, and stay laser-focused. If you finish your round in 40 seconds, you earn a brief 20-second breather. But fall behind, and you enter a grueling battle against the clock.
This version challenges both physical output and pacing discipline. As fatigue builds, staying consistent becomes harder than ever.
When Holland really wants to level up, he throws on a weighted vest.
“I’m always training in a weighted vest,” he says. “It’s the only way to do it!”
Adding weight ramps up resistance across all three movements, increasing strength demands and calorie burn. Even a 10–20 lb vest significantly raises the workout’s intensity—especially for high-rep moves like squats and push-ups.
Weighted Cindy is often used by military athletes and seasoned CrossFitters looking for extra stimulus without increasing time or complexity. It’s also a solid way to boost cardiovascular demand and muscular endurance without leaving your home.
Tips for Trying Cindy Yourself
Ready to test your mettle? Here’s how to get started safely and effectively:
- Scale to your level
If strict pull-ups are too tough, use resistance bands or substitute with ring rows. Push-ups can be performed on knees. The goal is to maintain quality reps throughout. - Use a timer and track rounds
Count each full circuit. If you don’t complete a full round by minute 20, note partial reps for accurate logging. - Focus on form
As fatigue sets in, it’s tempting to let form slide. But clean technique matters—especially for joints and long-term progress. - Pace yourself early
Don’t go all out in the first few minutes. Find a pace you can maintain and ramp up only in the final few minutes. - Recover actively
Between rounds, use slow breathing to lower your heart rate and keep your core engaged.
Final Thoughts
Tom Holland’s “Cindy” performance is a masterclass in bodyweight conditioning. At 27 rounds, he’s not just impressing fans—he’s earning respect in CrossFit circles. More importantly, he’s showing that even Hollywood stars rely on simple, proven methods to stay fit.
Whether you’re a beginner looking to build base-level endurance or an athlete aiming to test your limits, Cindy delivers. And if it’s good enough for Spider-Man, it’s probably worth adding to your own routine.
Try it once. Log your score. Then try to beat it. Just like Holland.