BARBARA
- 5 Rounds For Time
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
- 3 minutes Rest
Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.
Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)
Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes
Scaling Options
“Barbara” is meant to be done fast and relatively unbroken. This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 Minute Rest period.
To maintain the integrity of Barbara, scale the volume and/or the skill level so you can speed through the movements.
Intermediate
5 Rounds for Time
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 minutes Rest
Beginner
5 Rounds for Time
10 Ring Rows
15 Bench/Incline Push-Ups
20 Anchored Sit-Ups
25 Air Squats
3 minutes Rest
Tips for the Barbara WOD
- Find a fast pace that you can sustain. Intensity should be high but don’t blow out on the first round.
- As you start to feel tired break up the reps sensibly.
- Don’t be afraid to scale. Even with 3 minutes rest after each round the number of reps is very testing.
