While you consider Tom Holland, chances are you’ll image him swinging between skyscrapers or backflipping as Spider-Man, not grinding by means of CrossFit-style exercises. However throughout press for Spider-Man: No Approach Dwelling, Holland revealed that his go-to exercise was the enduring CrossFit WOD “Cindy.” Right here’s the loopy kicker to Tom Holland’s CrossFit “Cindy” exercise numbers: His finest is 27 rounds in 20 minutes. Let that sink in for a second.
That’s 135 pull-ups, 270 push-ups, and 405 air squats.
Cindy appears easy on paper as a result of how arduous can body weight be? But it surely’s a basic check of grit, pacing, and full-body muscular endurance. Whether or not you’re chasing Holland’s rating or need to degree up your conditioning, this text will enable you construct the power, stamina, and psychological toughness to go toe-to-toe with one in every of Hollywood’s fittest stars. Let’s break all of it down with the assistance of Dr. Bo Babenko, then construct it up, and simply possibly, beat Spider-Man at his personal recreation. Are you in? Then let’s go.
Why Crossfit “Cindy” Exercise Works Wonders
Cindy on paper is primary: 5 pull-ups, 10 push-ups, and 15 air squats, repeated for 20 minutes. However don’t mistake primary for straightforward. This exercise has humbled many CrossFit athletes and health lovers.
It focuses on push, pull, and squat, three motion patterns that practice your complete physique. You’re coaching again, chest, arms, shoulders, core, and decrease physique each spherical. Moreover, there’s no built-in relaxation; you’re additionally placing your cardiovascular system to the check.
Right here’s what you’ll get if you happen to attempt it.
- It’s time-efficient: You get a full-body exercise in a brief period of time.
- It builds muscular endurance: Particularly within the higher physique, which tends to fatigue first.
- It’s a psychological check: You construct psychological toughness by retaining your tempo, pushing by means of fatigue, and refusing to faucet out earlier than the clock runs out.
What It Takes To Take On Tom Holland
In the event you’re admiring Tom Holland’s 27-round efficiency like we’re, perceive this: You’re competing towards your physique and the clock. To finish 27 rounds in 20 minutes, that you must end one spherical each 44 seconds, with out fail. That’s elite-level pacing, flawless transitions, and critical muscular endurance.
It’s not simply spectacular—it’s downright freakishly environment friendly. Whereas most individuals crash and burn, Holland thrives. Why? First, he turns it into an EMOM problem, the place he completes one spherical each minute for 20 minutes. In the event you end a spherical in 40 seconds, congrats—you’ve earned 20 seconds of invaluable relaxation. Second, Holland typically wears a weighted vest to extend the depth additional. The additional resistance turns every repetition right into a problem and prepares his physique for regardless of the Spider-Man go well with throws at him.
Final however not least, he additionally dietary supplements Cindy’s routine with high-rep body weight ladder exercises—similar to a monster 1,500-rep session that includes pull-ups, dips, push-ups, sit-ups, and squats. His strategy is centered on excessive quantity, strict self-discipline, and psychological toughness.
To match Holland’s document, you want a sensible recreation plan. Attempting to repeat his strategy is a certain approach to burn out and get injured. Nevertheless, with this coaching technique, you’ll be able to construct your engine, resilience, and velocity to achieve that 27-round aim.
Subsequent up: a progressive coaching plan that can assist you do exactly that.
The ten-Week Cindy Exercise Coaching Plan
The principle stumbling block for knocking out the Cindy WOD is your pull-up power and grip endurance. If performing 5 unbroken pull-ups is an issue, Dr. Bo has an answer.
“I’m a large fan of the Russian fighter pull-up program from Pavel Tsatsouline to construct pull-up power,” he says. “Moreover, enhancing your general grip power and hanging capability typically enhances your potential to carry out strict pull-ups. I like Ido Portal’s thought of accumulating a number of minutes of hanging every day for a constant month—his essential problem is seven minutes a day.“
If that’s a problem, begin there. If not, let’s start constructing that base.
Construct the Base (Weeks 1–4)
Aim: Groove excellent type and construct consistency as much as 15 rounds.
Focus: Nail type on push-ups, pull-ups, and squats to enhance effectivity and forestall overuse accidents, and to change into accustomed to fatigue.
EMOM 10: You’ll rotate by means of pull-ups, push-ups, and air squats, unfold throughout a repeating 3-minute cycle. You’ll proceed this sample for 10 minutes or longer.
- Minute 1: Carry out 3 pull-ups, then relaxation the rest of the minute.
- Minute 2: Carry out 6 push-ups, then relaxation the rest of the minute.
- Minute 3: Carry out 9 air squats, then relaxation the rest of the minute.
That’s 1 spherical of the cycle. Repeat this 3-minute cycle for 3 to five complete rounds, relying in your health degree and tolerance. Do that twice per week.
Half Cindy: 10-minute AMRAP of three pull-ups, 6 push-ups, 9 air squats. Concentrate on retaining every spherical clean and regular. Think about including another rep to the squats and push-ups every week. Carry out this as soon as each week.
Dial Within the Engine (Weeks 5–7)
Aim: Enhance pacing, scale back transition time, construct towards 20+ rounds.
Focus: To remain in step with sub-1-minute rounds and improve complete quantity every session.
Cindy Pacing Drills: Carry out 1 spherical each 60 seconds for 10–quarter-hour. If that’s doable, shorten relaxation to 45-50 seconds per spherical. Do that twice per week,
Triset Circuit: 3 rounds (not for time)
- 1A. 8 Push-Ups
- 1B. 13 Air Squats
- 1C. 5 Pull-ups
Relaxation 60 seconds after every Triset. Do that as soon as per week, and every week, add an additional spherical.
Go Time (Weeks 8–10)
Aim: Hit 25+ rounds in coaching and break by means of plateaus. Do every exercise solely as soon as every week, then relaxation for every week and attempt to beat Tom’s document.
Focus: Preserve velocity and not using a drop-off in type, embrace the grind, and give attention to clean transitions. Transferring instantly between actions saves treasured seconds.
20-Minute AMRAP Take a look at (Cindy): Hit it contemporary as soon as per week and attempt to beat your earlier rating.
Demise By Cindy: Is a progressive, escalating exercise the place you carry out Cindy rounds on the minute, including one further spherical each minute till you’ll be able to not sustain.
- Minute 1: Do 1 full spherical of Cindy (5 pull-ups, 10 push-ups, 15 squats)
- Minute 2: Do 2 rounds
- Minute 3: Do 3 rounds (In the event you ever get right here, take a bow)
Transition Velocity Circuit
- 1A. 5 Pull-Ups
- 1B. 10 Push-Ups
- 1C. 15 Squats
- 1D. 10 Unilateral Dumbbell Rows per aspect
- 1E. 10 Incline Plyo Push-Ups
- 1F. 15 Squats
3–4 rounds, no relaxation between workout routines, 60 sec relaxation on the finish of every circuit
Dr. Bo Babenko Kind Suggestions for Tom Holland’s CrossFit ‘Cindy’ Exercise
When time is of the essence, effectivity and type come first. Right here, Dr. Bo explains the finer particulars of the pull-up, push-up, and air squat so you’ll be able to take intention at Spiderman.
Pull-Ups
Approach can be typically ignored in relation to pull-ups—easy cues similar to wrapping your thumb across the bar, getting your knuckles up towards the ceiling to ‘rev the bar up,’ and creating exterior rotation torque to attach the palms during the arms into the lats may help.
Push-Ups
For Cindy, hand placement will decide how shortly you fatigues. To attenuate fatigue, differ your grip and hand placement repeatedly. Tempo is important for a similar motive; we need to preserve a quick concentric tempo, in any other case it’s a signal that fatigue is taking on. In the event you start to struggle by means of fatigue and sacrifice type, we begin to edge nearer to the danger of damage.
Shave Seconds Off Your Air Squats
On the subject of replicating Tom Holland’s CrossFit ‘Cindy’ Exercise as a lot as doable, probably the most simple resolution is to regulate your foot placement. You might want to discover a approach to improve quantity and handle fatigue by sustaining your best squat place. Nevertheless, within the brief time period, if you happen to’re making an attempt to enhance your rating, use a bounce or rebound by participating your hamstrings and hitting your calves. This system needs to be practiced and educated for security, nevertheless it’s additionally an effective way to shave seconds and enhance your general athletic capability.
