Tom Holland’s Spider-Man: Brand New Day workout is a 20-minute CrossFit session called Cindy — five pull-ups, 10 push-ups and 15 squats, as many rounds as you can manage. Holland’s record is 27 rounds, and the number has become a viral challenge for fans trying it at home.
The routine comes from a Men’s Health interview in 2025, where Holland — a trained ballet, tap and acrobatics performer — explained how he stays strong enough to sell Spider-Man’s stunts. Boxing makes up the rest of it. Men’s Health noted that 27 rounds is a serious score even among experienced CrossFitters.
“I do a CrossFit workout called Cindy. It’s five pull-ups, 10 push-ups, 15 squats, as many times as you can in 20 minutes. I think my record is 27 rounds. …It’s great. You don’t have to think about anything, you just count your rounds.”
Tom Holland, speaking to Men’s Health
What is the Cindy workout?
Cindy is one of CrossFit’s benchmark workouts: three bodyweight moves, no equipment beyond a pull-up bar, maximum rounds in a fixed 20 minutes. For most gym-goers, 20 rounds is a decent session. Holland’s 27 is the kind of score Men’s Health called ahead of the curve.
Fitness influencer Skye Mackintosh — the “Daily Reps Guy”, whose TikTok and Instagram feed is built on 20-minute at-home workouts — tried the routine and managed 24 rounds, three short of Holland. He finished, eventually.
“Tom Holland, you’re a beast. I just got gassed. Before today, I had only ever done every minute on the minute, so I had done 20, meaning today was my first time going all-out, and it felt like it. …That was hard, but so much fun.”
Skye Mackintosh, the Daily Reps Guy
The interview resurfaced because the film behind it did too: Spider-Man: Brand New Day set a record $360 million opening weekend and has passed $927 million worldwide — just short of Avengers: Endgame’s crown. Fans with a pull-up bar and 20 minutes to spare have responded accordingly.
The film is still in UAE cinemas, where it has been showing since 30 July. The workout, for anyone tempted, needs nothing but a pull-up bar and a timer. Counting the rounds is the easy part.
Why is the Cindy workout called Cindy?
Cindy is one of CrossFit’s classic benchmark workouts, which the sport names after people — Fran, Annie, Grace and Cindy among them. Cindy pairs the ‘girl’ name with an AMRAP format: as many rounds as possible in 20 minutes.
Who is the Daily Reps Guy?
Skye Mackintosh is a fitness influencer known for 20-minute at-home workout videos on TikTok and Instagram, where he has more than 300,000 followers. He attempted Tom Holland’s Cindy workout live and finished 24 rounds — three behind Holland’s record.
Can beginners do the Cindy workout?
Yes — Cindy needs no equipment beyond a pull-up bar. Beginners can scale the pull-ups with resistance bands or assisted reps, and the 20-minute cap means you set your own pace. Holland’s 27 rounds is the target; any completed rounds count.
