Anyone who's seen the new movie Spider-Man: Brand New Day — or even just a clip from it — has probably noticed that Tom Holland is sporting a seriously noticeable physique, one that really stands out on camera. So what's the routine behind it? Is he eating differently? Here's what he's actually doing.
Holland has revealed that he trains using a CrossFit benchmark workout called "Cindy" — a brutal 20-minute bodyweight circuit that separates casual gym-goers from elite athletes.
What Does It Involve?
Each round consists of three exercises done back to back:
- 5 pull-ups
- 10 push-ups
- 15 air squats
The goal is to complete as many rounds as possible in 20 minutes.
His score? An impressive 27 rounds — proof that his Spider-Man physique is built on more than just Hollywood magic.
That works out to 135 pull-ups, 270 push-ups, and 405 air squats completed in just 20 minutes, averaging around 44 seconds per round with barely any rest in between.
For context, recreational CrossFit athletes typically score between 10 and 15 rounds on their first attempt. Hitting 20 rounds already puts someone in advanced territory — elite CrossFit competitors are the ones who push past 30.
Breaking Down the Numbers
Completing 27 rounds in 20 minutes takes exceptional upper-body endurance. Pull-ups tend to be the limiting factor for most athletes: grip strength fails, shoulders fatigue, and rounds slow down dramatically after the 15-minute mark.
Holland's gymnastics background gives him a real edge here. He trained at the Nifty Feet Dance School as a child, building the kind of foundational bodyweight strength that came in handy long before he ever put on the Spider-Man suit.
Why "Cindy" Is a CrossFit Classic
"Cindy" is one of CrossFit's original benchmark "girl" workouts, dating back to the mid-2000s. Part of its appeal is how deceptively simple it looks on paper — three basic bodyweight movements, no equipment beyond a pull-up bar — and how quickly that simplicity turns brutal once the clock starts running.
That combination of accessibility and difficulty may explain why it keeps showing up in the training logs of actors chasing a superhero-ready look: it doesn't require a fully equipped gym, but it exposes weaknesses in endurance, grip strength and mental toughness fast.