TOM HOLLAND’S LOVE for calisthenics training is no secret. Ideal, if you’re playing Spider-Man, really. Holland’s lean, streamlined physique isn’t that of a bodybuilder, but one that’s built by bodyweight.
Men’s Health caught up with the former cover star at BERO’s inaugural Padel Classic event, and the British-born actor shared his go-to training session when he’s short on time – before revealing that he’s got a blisteringly high-score in this classic CrossFit protocol.
‘I do a CrossFit workout called “Cindy”. It’s 5 pull-ups, 10 push-ups, 15 squats,’ says Holland.
Cindy, one of the benchmark workouts known as ‘The Girls’ in CrossFit, involves performing as many rounds as possible (AMRAP) of the above bodyweight circuit in 20 minutes. You’ll then make a note of your total finishing reps/rounds and attempt to beat this number on subsequent attempts.
This approach makes tracking your progress easier, leading to progressive overload and incremental increases in strength, size and performance. ‘I think my record is 27 rounds,’ the Uncharted actor shared. That’s an extremely impressive score that would earn the approval of even the most hardcore CrossFitter.
‘It’s great, you don’t have to think about anything – you just count your rounds.’ Adds Holland, before telling us about a variation of the workout he often employs: ‘If I’m feeling tired, I’ll do one round on the minute, every minute – so you do 20 rounds’.
Performing Cindy as an EMOM (every minute on the minute) is no mean feat – the fact Holland saves this one for days when he’s tired says a lot about his fitness levels. Namely that his work capacity is not to be sniffed at.
Later, Holland revealed that he also occasionally tackles this session in a weighted vest to up the ante: ‘I’m always training in a weighted vest, it’s the only way to do it!’
Cindy
20-min AMRAP
Perform as many rounds as possible in 20 minutes. Resting only as necessary to keep your form impeccable. Count and include any additional reps that don’t complete a full round at the end.
5 x Pull-up
Grab a pull-up bar with your palms facing your body. Lift your feet off the floor and hang freely with straight arms. Pull yourself up by pulling your elbows down and back, towards your pockets. When your chin passes the bar, pause, before lowering to the starting position. Move from a dead hang to fully above the bar on each rep. Some choose to use kipping gymnastics techniques common in CrossFit to slow down fatigue and increase the number of reps they’re able to perform. Others perform reps with strict form.
10 x Push-up
Assume a strong plank position, hands stacked directly below elbows and shoulders, bend your elbows to slowly lower your chest to the floor. Keep your upper arms from flaring as you push back up explosively to a straight arm position. Repeat.
15 x Air Squat
Stand tall with your chest up, sink your hips back, squatting down until the crease of your hips drops below your knees. Drive back up explosively and repeat. Keep a controlled tempo and tight form, but move at a heart rate spiking clip.
This article originally appeared on Men’s Health UK.
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