A video featuring British actor Tom Holland has gone viral on social media, in which he talks about his favorite CrossFit workout called Cindy. The complex lasts just 20 minutes and consists of three basic exercises — pull-ups, push-ups, and squats. After the clip was published, thousands of users on Instagram and TikTok have been trying to replicate the workout, but not everyone manages to match the results the actor demonstrates.
What Is the Cindy Workout
Cindy is a classic CrossFit complex in AMRAP format (As Many Rounds As Possible). In one round, the athlete performs 5 pull-ups, 10 push-ups, and 15 squats, then immediately moves on to the next round. The point of the workout is to fit as many of these rounds as possible within 20 minutes. According to Tom Holland in a comment for Men's Health UK, it is an excellent workout where you don't need to think about anything else — just count your rounds. The actor noted that during periods of extreme fatigue he manages one round per minute, which comes to about 20 rounds in total.
Why the Video Went Viral
Interest in the workout spiked after the release of the film "Spider-Man: Brand New Day." In the clip, the actor appears shirtless and shows off his impressive physique, which further fueled audience attention. Thousands of videos have already appeared on Instagram and TikTok in which athletes, fitness influencers, and even U.S. military personnel are replicating the Cindy complex. The clips are racking up millions of views, although far from everyone can match the "Spider-Man's" results.
A Professional Trainer's Take
Top trainer at the Smartass sports club, Artem Khilnich, called Cindy an excellent and effective complex, especially when there is a time limit. According to him, a full 30-minute workout can be built around it: 5 minutes for warm-up, 20 minutes for the main part, and 5 minutes for cool-down, and the complex can also be embedded into a longer, more advanced workout. The trainer himself replicated the exercise after the actor and, by his own admission, got a bit carried away and lost count, ultimately completing around 30 rounds with minimal rest between sets. In the specialist's assessment, a well-prepared person can do roughly 20–25 rounds, depending on technique, age, and body weight, so the complex can serve as a good benchmark for assessing functional endurance and progress.
Contradictory Data
There is a discrepancy in the numbers in the public discussion. In viral clips, the actor's "record" is often taken to be the 20-round mark; however, in the interview Holland cites exactly 20 rounds as his result during a period of extreme fatigue, not as his maximum. Meanwhile, the professional trainer reached around 30 rounds in his replication, and he considers 20–25 rounds the norm for a prepared person. Thus, the popular notion of the "Spider-Man's record" matches neither his own description nor the trainer's result, so it is better to rely on a range rather than a single number.
Caution and Safety
The trainer warns that a high-intensity workout takes a lot of energy and places significant strain on the cardiovascular system and muscles, so it is essential to monitor how you feel. In his words, performing the complex should be hard, but not painful, and one should aim for high results only if they have experience with such loads. This is important for beginners who, under the influence of the viral challenge, try to immediately match the results of professionals.
