Fitness enthusiasts looking to replicate Tom Holland’s viral bodyweight routine can now test a high-intensity, equipment-free variant dubbed “Run Cindy,” Men’s Health reported. The workout adapts the original CrossFit benchmark “Cindy”—which gained widespread attention earlier this year as the “Spider-Man workout”—by replacing pull-ups with shuttle runs for athletes lacking a bar or seeking a heavy conditioning bias.
Replacing Pull-Ups With 50-Meter Shuttles for Cardio Conditioning
The modified format requires athletes to mark out a 25-meter or 50-meter outdoor course or use a treadmill to handle the running portion. Set against a strict 20-minute As Many Rounds As Possible (AMRAP) timer, the workout substitutes the traditional five pull-ups with a 50-meter run, followed immediately by 10 push-ups and 15 air squats. According to fitness editor Andrew Tracey, participants will accumulate high training volume for the chest and quads while driving cardiovascular endurance without any gear.
Comparing Original Cindy Against the Run Variant
While the original benchmark routine famously yielded a blistering 27 rounds from Tom Holland, the running hybrid shifts the physiological stimulus away from pure upper-body gymnastics toward engine-building conditioning.
Frequently Asked Questions About Run Cindy
What equipment do you need for Run Cindy?
The workout requires zero equipment, making it accessible for home or outdoor training. Participants only need a flat surface to measure a 25-meter or 50-meter running distance, or access to a treadmill.
How long does the workout last?
Run Cindy operates on a fixed 20-minute AMRAP timer. Athletes perform as many high-quality rounds as possible within that window, resting only as necessary to maintain proper form.
Can beginners attempt this hybrid version?
Athletes should complete a thorough warm-up before starting the countdown timer and pace themselves to maintain consistent movement through the running, push-ups, and air squats.
Keep reading