Tom Holland isn’t just swinging through New York as Spider-Man on screen.
Behind the scenes of Spider-Man: Brand New Day, he’s crushing one of CrossFit’s most grueling benchmark workouts to stay in superhero shape.
The 28-year-old British actor recently revealed his personal record for ‘Cindy’—a brutal 20-minute bodyweight circuit that separates casual gym-goers from elite athletes.
His score? A jaw-dropping 27 rounds that proves his Spider-Man physique is built on more than Hollywood magic.
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What Is the ‘Cindy’ Workout?
‘Cindy’ is a CrossFit benchmark workout that tests raw endurance and mental toughness. It’s classified as an AMRAP—As Many Rounds As Possible—performed over exactly 20 minutes.
Each round consists of three exercises in sequence:
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- 5 pull-ups
- 10 push-ups
- 15 air squats
Athletes cycle through this pattern continuously for 20 minutes, counting total rounds completed. Created by CrossFit founder Greg Glassman in the early 2000s, ‘Cindy’ belongs to the famous family of “Girl” benchmark workouts—each named after real women.
The beauty lies in its simplicity. No equipment needed beyond a pull-up bar. No complex movements to master. Just pure, grinding effort.
Holland’s Impressive Performance
When Holland claims 27 rounds as his personal best, he’s revealing elite-level fitness.
That translates to 135 pull-ups, 270 push-ups, and 405 air squats completed in just 20 minutes—averaging about 44 seconds per round with minimal rest.
For context, recreational CrossFit athletes typically score between 10-15 rounds on their first attempt. Hitting 20 rounds places someone in advanced territory. Elite CrossFit competitors push past 30 rounds.
Holland’s 27 rounds position him well above average gym enthusiasts and within striking distance of professional CrossFit athletes.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Breaking Down the Numbers
To complete 27 rounds in 20 minutes requires exceptional upper-body endurance. Pull-ups become the limiting factor for most athletes—grip strength fails, shoulders fatigue, and rounds slow dramatically after the 15-minute mark.
Holland’s gymnastics background provides significant advantage here. He trained at Nifty Feet Dance School from childhood, building foundational strength in bodyweight movements long before donning Spider-Man’s suit.
That acrobatic training translates directly to pull-up efficiency and push-up stamina—two skills that separate good ‘Cindy’ scores from great ones.
The Scaled Version for Recovery Days
Holland doesn’t push maximum effort every session, though. He describes using a modified version when energy levels run low or recovery takes priority.
His scaled approach transforms ‘Cindy’ into an EMOM—Every Minute on the Minute—format. Instead of racing through as many rounds as possible, he completes one full round at the start of each minute for 20 consecutive minutes.
This modification guarantees built-in rest. If he finishes a round in 40 seconds, he gets 20 seconds to recover before starting the next minute.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The EMOM version reduces total volume to exactly 20 rounds while maintaining workout duration. It preserves movement quality, prevents burnout, and keeps training sustainable during demanding film schedules.
Why This Matters for Longevity
Holland’s willingness to scale workouts reveals sophisticated training wisdom. Many athletes—especially younger ones—believe maximum effort equals maximum results.
Reality proves more nuanced. Sustainable progress requires balancing intensity with recovery. Pushing 27-round efforts every session leads straight to overtraining, injury, and diminishing returns.
By programming easier EMOM sessions between hard efforts, Holland maintains consistency—the true driver of long-term fitness gains.
Why CrossFit Works for Spider-Man
Holland’s choice of CrossFit methodology makes perfect sense for superhero roles.
Spider-Man demands functional athleticism—not just impressive muscles. The character swings between buildings, performs acrobatic flips, fights multiple opponents, and maintains explosive movement for extended sequences.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Traditional bodybuilding splits—chest Monday, back Wednesday, legs Friday—build size but neglect movement integration. CrossFit’s emphasis on compound exercises and metabolic conditioning develops exactly what stunt coordinators need.
Bodyweight vs. Heavy Weights
Compare Holland’s approach to Chris Hemsworth’s Thor training, which emphasizes heavy barbell lifts and significant muscle mass. Both methods work—but for different character requirements.
Thor needs imposing physical presence. Spider-Man needs lean athleticism and movement efficiency.
Workouts like ‘Cindy’ build muscular endurance without excessive bulk. They improve relative strength—power output relative to bodyweight—which translates directly to jumping, climbing, and sustained action sequences.
Holland maintains camera-ready muscle definition while preserving the mobility and endurance his role demands.
The Mental Benefits Holland Values
Physical results tell only half the story. Holland has discussed the psychological advantages of circuit-style training in previous interviews.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The repetitive nature of ‘Cindy’—cycling through the same three movements for 20 minutes—creates meditative flow despite physical discomfort. Athletes describe entering “the zone” where conscious thought fades and movement becomes automatic.
This mental state provides stress relief for high-pressure professionals like Holland. During intense film production schedules, workouts offer controllable challenge and measurable progress.
Unlike acting, where success depends on directors, editors, and audience reception, fitness remains within personal control. Complete 27 rounds today, aim for 28 next month.
Moving Meditation Under Pressure
Sports psychologists recognize structured physical challenge as powerful anxiety management. When mental stress runs high, physical exertion provides outlet and perspective.
The ‘mindless’ repetition Holland values isn’t actually mindless—it’s focused attention on immediate physical sensation rather than external worries. Each pull-up, push-up, and squat anchors awareness in present moment.
For actors navigating franchise expectations and public scrutiny, this mental reset proves as valuable as physical conditioning.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Preparing for Brand New Day
Spider-Man: Brand New Day marks Holland’s fourth solo MCU Spider-Man film, directed by Destin Daniel Cretton. Production demands maintain Holland’s established fitness standards while introducing new action sequences.
His continued reliance on CrossFit benchmarks like ‘Cindy’ demonstrates commitment to functional fitness over aesthetic shortcuts. Rather than crash-dieting before shirtless scenes, he maintains year-round conditioning through sustainable training methods.
This approach supports both immediate performance needs and long-term career longevity. At 28, Holland has already portrayed Spider-Man for nearly a decade—longevity requiring injury prevention and sustainable training load.
How to Try ‘Cindy’ Yourself
Holland’s workout requires minimal equipment, making it accessible for home or gym training.
Standard ‘Cindy’ Protocol:
- Set timer for exactly 20 minutes
- Complete 5 pull-ups, 10 push-ups, 15 air squats as quickly as possible
- Immediately start next round
- Continue until time expires
- Count total rounds completed (including partial rounds)
Scaling Options for Beginners:
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- Use resistance bands for assisted pull-ups
- Perform push-ups from knees
- Reduce reps to 3 pull-ups, 6 push-ups, 9 squats
- Try Holland’s EMOM version: one round per minute for 20 minutes
First-time attempts typically yield 10-12 rounds. Track progress monthly—small improvements indicate growing work capacity and endurance.
Programming Considerations
Don’t attempt maximum-effort ‘Cindy’ more than once weekly. The high volume of pull-ups and push-ups taxes shoulders and elbows, requiring adequate recovery between sessions.
Integrate easier EMOM versions on recovery days or use as metabolic conditioning finisher after strength training. Variety prevents overuse injuries while maintaining cardiovascular benefits.
Listen to your body like Holland does—scale when necessary, push when recovered.
The Bigger Picture
Holland’s embrace of ‘Cindy’ reflects broader trend among action stars toward functional fitness. Gone are days when superhero physiques came exclusively from bodybuilding-style splits.
Modern action roles demand real athletic capability. Stunt coordinators design increasingly complex sequences requiring genuine strength, endurance, and coordination.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
CrossFit’s emphasis on varied, high-intensity functional movement prepares actors for unpredictable physical demands. Whether executing wire work, fight choreography, or sustained action sequences, circuit training builds transferable fitness.
Holland’s 27-round personal record isn’t just impressive—it’s proof that his Spider-Man abilities extend beyond CGI and stunt doubles. When audiences watch him swing through New York, they’re seeing legitimate athletic performance backed by serious training.
