Actor Tom Holland recently drew attention to his fitness routine by showcasing a high score in the CrossFit benchmark workout known as Cindy. This workout requires participants to complete as many rounds as possible of 5 pull-ups, 10 push-ups, and 15 squats within a 20-minute window. Holland completed 27 rounds, totaling 810 repetitions.
These benchmark sessions, famously referred to as The Girls, trace their history back to a 2003 issue of the CrossFit Journal. The naming convention serves a practical purpose. Much like meteorologists use human names for major storms to ensure quick identification, these titles allow athletes to track performance metrics against standardized protocols over time.
Benchmark workouts function as diagnostic tools rather than daily training staples. By repeating the same physical challenges, you gain a clear view of your progress in work capacity, endurance, and movement efficiency. They expose specific weaknesses that might remain hidden in traditional, random training sessions. If you cannot improve your score on a benchmark, the test reveals exactly where you need to focus your future training efforts.
For those interested in testing their fitness, the original list includes various challenges ranging from short, explosive barbell movements like Grace and Isabel to longer conditioning efforts like Eva and Kelly. The primary benefit lies in the consistency of the testing. By rotating these benchmarks into your schedule every few months, you gain an objective perspective on your physical development without the danger of cherry-picking your favorite exercises.