Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between rounds.
Post times to comments.
Compare to 220111.
Scaling:
Today’s workout is a classic benchmark effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in 5 minutes or less if you are going to attempt this workout as prescribed.
Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
Rest precisely 3 minutes between rounds.
Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats
Rest precisely 3 minutes between rounds.
Coaching cues:
Avoid the “snakey” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.
Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
The Push-Up From the Knees
Find a gym near you:
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Comments on 241125
143 Comments
5 rounds, each for time, of:
10 pull-ups
20 push-ups
40 sit-ups
50 squats
1-4:12
2-4:15
3-4:26
4-4:35
5-4:33
2 minute rest between rounds
subbed 5 rounds:
10 pull-ups
10 dips
10 TJs
25 squats
rest 90 seconds between sets
21:31
3 rounds, in 12:49, of:
10 pull-ups
15 push-ups
20 sit-ups
25 squats
M56/150
Intermediate 10-20-30-40, 3:00 R.I.
2:38,2:38,2:26,2:24,2:24
Total-12:30
34:19, rx’d
6:50
Rx’d
6:20
6:32
7:02
7:11
6:03
Intermediate 1 - 2:38 2 - 2:37 3 - 2:51 4 - 3:23 5 - 3:59 total time 27:28. Sit ups let me down in last two rounds.
M/38/6’/175#
36:23 Rx
4:53/4:33/4:45/5:19/4:53
190823: 38:57 Rx
Deo gratias
Inter 31'21"
Intermediate (strict pullups)
2:30 (did 40 sit-ups)
2:01
2:27
2:29
2:36
*haven’t worked out since 11-25 bad sinus infection
4:34,4:54,4:57,5:34,5:32 intermediate. Subbed 10 per arm KB row for pull-ups, used push-up handles, abmat sit-ups. 35 at workout time in Goodlettsville. Barbara kicks my ass.
M/50-54 👨🏻🦳
Intermediate
6:05+3+7:18+3+7:26+3+7:21+3+7:07=47:18
M 54/205/6’
Reduced reps by 5.
34:30.
intermediate
2’58”
3’02”
3’33”
3’38”
3’23”
M-43/178/77kg:
Barbara Rx (pull/up strict)
1=5’06’’; 2=5’35’’; 3=6’03’’; 4=6’17’’; 5=6’54’’
3’ rest between round
time: (29’55’’ + 15’ rest) 44’55’’
time 32:35
Modified beginner to 5 rounds w/ kipping pull-ups. Time 27:30. Each round 3+, 2:47, 2:55, 2:52, 3:10
Rx
3:22
3:37
3:52
3:51
3:57
Work time 18:40
total 30:40
m/36/185lb/5’10’’
Intermediate rep scheme - banded pull-ups, hand-release push-ups, abbreviated rest time because my time was limited
3:38, 3:42, 3:46, 3:48, 3:57
23:36
M/34/6’3”/230lbs
3 rounds @ 20/30/40/50
2 rounds @ 10/20/30/40
25:44 w 2 min breaks
M/52/87
10-20-30-40
25:41
Intermediate 27:02 with app. 2 minutes rest between the rounds
no rest between sets
Intermediate
29:11
Intermediate (5 x 10/20/30/40/50 + rest 3min)
23:51
all rds < 2:29, unbroken
Maybe I should have gone Rx? I was nervous about upper-body set volume. Didn't find my 220111 score to compare.
tiempos de ronda
R1 | 03:58 |
R2 | 02:49 | -69 s
R3 | 04:09 | +80 s
R4 | 02:58 | -71 s
R5 | 04:13 | +75 s
R6 | 02:57 | -76 s
R7 | 04:54 | +117 s
R8 | 02:58 | -116 s
R9 | 04:48 | +110 s
Ø 03:44
33:44
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Descansa exactamente 3 minutos entre rondas
I'd call it intermediate. Pull up subs below.
R1 - 3:33 (x10 pull-ups)
R2 - 3:13 (x20 ring rows)
R3 - 3:17 (x20 ring rows)
R4 - 3:39 (x20 ring rows)
R5 - 3:31 (x20 ring rows)
feet slightly anchored on the sit-ups. push-ups all unbroken, same with the air squats. love this kind of a workout.
(M)/31/6'2/90kg
Round one - 7:13
Switched to intermediate due to time being over 5 min.
Round two - 4:56
Round three - 4:20 but failed to complete squats in less than 3 broken sets so reduced future amount
Round four - 08:20 " chinups "
Round five - 5:48
Average round time: 6min 7 seconds.
RX 40:45
Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats
13.30
No rest
Good work!
M/48/6’4”/225#
intermediate
33 min (with rest)
21 min (minus rest)
M/36/5’11”/205
Rx: 7:34
Rx: 3:31+3:56+4:26+4:09+3:46 = 19:48
220111
Rx: 3:19+3:58+4:31+5:15+4:47 = 21:50
M/35/230lbs
Nice improvement!
Very well done!
M/35/105#/6’1
Rx 22:59
Awesome!
What would be the time? Total or only rounds?
Time for each round. You can clock total time if you want.
Barbara
5 rounds, each for time, of:
20 pull-ups-banded
30 push-ups
40 sit-ups
50 squats
24:27 total
Great work - the indomitable Favo!
9:17
Male, 37 years old, 5’7”, ~165.
Rx work time: 19:45, total time 31:45.
3 sets per movement per round. Pull-ups (7-7-6),push-ups (10-10-10 standard, wide grip, diamond), sit-ups (14-13-13, hands raised), air squats (18-16-16). The format I stole from a strat from The Murph. Next time in a vest aye??
My round times sorry lol.
4:13, 4:01, 3:47, 3:49, 3:55
Nice job!
3:24
3:56
3:22
3:23
3:32
I didn't do sit-ups, rather I did a Champions Club Special of mixing different core moves to get to 40. Hollow rocks, v-ups, scissor kicks, that sort of thing.
Nice twist; great job!
Great job!
Intermediate
27:07
3 Rx rounds, no rest, 18 minutes.
Good work!
4 rounds of Barbara, 15-30-40-50 reps
4:30
4:46
4:38
4:43
Solid. Nice consistency throughout.
Great job Jim !
Excellent Jim!
Intermediate Barbara
2:52, 2:36, 2:28, 2:25, 2:25
Kipping pull-ups, and butterfly AbMat sit-ups. Each exercise unbroken. I may have done a few extra sit-up reps in the first round since it didn't feel that much slower than the others. Knees and elbows didn't have a full Barabara in them this morning. Sit-ups got a little ugly toward the end.
It all counts; those are fast times. Nice work!
Nice work!
Thanks you two!
Treadmill 8:30
Then, 3 rounds:
500m row
400m run
Barbara
39 mins total.
Round Times: 4:39, 4:42, 7:24, 5:54, 4:19
55 yo M/ 5'9"/ 153 lbs
"Barbara"
6:39 / 7:34 / 8:35 / 7:36 / 6:51
total 37:15
Rx'ed in 20 lb vest
In a vest too, beast mode. Well done.
Yeah, what Favo said!
241126 (Barbara) page is down. Recording here instead.
Intermediate (5 x 10/20/30/40/50 + rest 3min)
23:51 (all rds < 2:29, unbroken)
Maybe I should have gone Rx? I was nervous about upper-body set volume. Didn't find my 220111 score to compare.
Well done!
Traveling. 1 mile on treadmill (👎🏼). 8ish minutes.
Got some work in! Safe travels!
Still got some work in bro!
10 min.
(M), 31, 90kg, 6’2.
Completed in 06:38.
M/48/6’4”/225
subbed 2000m row due to a grumpy knee.
7:04
M/35/205#/6’1”
Rx 7:55
Rx
Ran at the HS track
7:15
M/230lbs
Son(17, 200lbs)
7:06
First ever day doing CrossFit and first time running in almost 3 years so happy with my 11:03 time. honestly expected much less just glad I could do it without walking at all
Awesome work Caleb!
On the trueform
7:40
in the barefoot shoes. I think that’s a trueform PR. Last mile run was for 241022 on an assault runner, did that in 7:46. Don’t recall it being as tough as this. Thinking the trueform is the tougher apparatus to move maybe…
Great work!
12:11 minutes
Outdoor run in the 30’s. Fingers nice and numb when I was done!
6:38.
2022-7:01
really tried to push, happy with the result!
Well done!
Male 37 yrs old, 5’7” (170.18cm), 165lbs (74.8kg). Time: 5:44 in da rain lol.
Great job!
1 mile run
6:11
Very nice!
My Training on Monday at noon, November 25
For Time:
1 mile Run
I completed the Workout in 10:32 minutes.
Rx, time: 7’07’’
6:17 Rx
Great!
7:17 as measured with uncle Google.
Can't find any compare to data, so establishing a recorded PR for 'this phase of my life' as Jonathan put it. This is far off my lifetime PR, but a shade better than expected given my significant reduction in running and persistent knee pain issues. Did pose drills (still trying to get this method down) as part of warmup, and ran an additional .61 miles and more pose drills as part of cool-down.
55 yo M/ 5'9"/ 153 lbs
"241123"
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls, 115 lbs
Ring dips
9:25 as Rx'ed
then run 1 mile
7:31
M50/77kg/179
07:48
Beginner
15:43
8:11
Last time 7:33 (!!) before those post-50 blights started piling up
Shocking how I've slowed at 56
Globo wod: as rxed. If using a conventional treadmill use a slight incline. Subs are 2000m row or 100 calories assault/echo bike, or 100 burpees if you are on a boat or somewhere without running space and no equipment.
Busy gym: run on a track, outside, or grab a treadmill and do it.
M 41 202# 69"
6:25 (previous 7:22)
Great improvement!
M/50/6'2"/190#
Sub'd with 120 cal AB
8:11
8:38 kept constant pace but hip was tight so didnt want to open up my stride.
Beginner option:
Same as Rx’d.
12:01
Nice work Charles!
6:57
PR for this phase of my life now, that my kids say I’m old.
211030 7:38
I followed the mile with 5 more, since I’m on vacation from homeschooling.
Nice! Congrats on the PR! Give those kids extra work when they're off break for the "old" bit. Plus you got faster; so older is better by that math 😉
Congrats on that PR!
Rx 7:24
Nice job!
M- 53/ 5'7 / 220
Intermediate
7:22
Good work!
Echo bike 120 cals. - 8:57
Rx 6:46, outside - 39°F
Then I ran the other 2 I had planned...
Nice work! Too cold for me 40s is all I can handle.
Great job! I would have been in that same temperature boat but couldn't get an early enough start this morning.
Rx 6:49
Great job!
Well done!
Let’s see what we’re made of today everybody.
My junior college basketball coach made us get them under 6 min, this is for you MF
5:51
Nice Time! Hope “MF” is his/her initials 😜
Great job!
I read this and said, “well Charles, ok.” Hahaha
4;49 min
Elite speed that!
Crazy!
Fantastic!
6:30, treadmill
Well done!
Oh boy! Right there, good fight
Great job!
Awesome
Excellent!
8:42
Nice work!