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 241126.
Stimulus and Strategy:
Today’s workout is a classic benchmark. Be sure to look back at your last attempt to help you navigate today’s effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 4 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in roughly 5 minutes or less if you are going to attempt this workout as prescribed.
Scaling:
Reduce the reps of each exercise. Reduce the total rounds to 3 or 4, instead of 5.
To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform the reps from your knees. For the sit-ups, perform feet-anchored sit-ups. For the air squats, perform these to a target that allows for pain-free range of motion.
In case of injury or limitation, for the pull-ups, perform ring rows or dumbbell bent-over rows. For the push-ups, perform these with your hands on a 30-inch box. For the sit-ups, perform a hollow hold for 30-60 seconds. For the air squats, consider low box step-ups. For the air squats, perform these to a target that allows for pain-free range of motion.
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 “snaky” 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
Push-Up on Knees
Find a gym near you:
View the CrossFit map
Comments on 251001
161 Comments
43:35
subbed 5 rounds:
10 pull-ups
8 dips
10 TJs
25 squats
rest 90 seconds between sets
20:18
Rx
4:07; 5:33; 6:22; 6:05; 6:07
unbroken pull-ups, 5s on pushups got a little slow, really slowed down on sit-ups as it went along, air squats were good but can be quicker.
RX 35:41
4:11/4:16/4:28/4:49/5:12
Total - 34:56 rx
Intermediate
35:02 total
4:36.4 avg / round
Jump pull-ups w/ controlled descent
Knee push-ups
4 rounds
10 bent over rows with 25 lb dumbbells
20 pushups
30 sit-ups
40 squats
3 min rest
28:08
3:03, 3:04, 3:08, 3:10, 3:23
Intermediate, 42:16
23:33
5 rounds unbroken
7:34
7:53
8:01
9:19
66 yom intermediate
4 rounds in 31:07
10 pullups (assisted do to shoulder surgery)
20 pushups
30 "V" ups
40 squats
5:32
6:15
6:08
6:18
6:09
5 rounds Intermediate
Kipping pull-ups
37:40
30 push up knee
40 sit ups
50 squats
4 rounds
44:43
Intermediate level, subbed 20 ring rows for 10 pull-ups (R forearm injury compromising grip strength)
5 total circuits including rest periods = 29:04.41
Split 1 = 3:19.60
Split 2= 3:06.25
Split 3= 3:27.66
Split 4= 3:14.40
Split 5= 3:59.86
Sit-ups on #4 and #5 started to resemble crunches...
13 min total
00:37:27 RX (00:04:20 / 00:04:37 / 00:05:09 / 00:06:12 / 00:05:09)
35:45 Rx
41/5’7”/165
Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats
15 minutes 1 second
10 pull-ups
20 push-ups
30 sit-ups
40 squats
Rest precisely 3 minutes between rounds. 37:55
Rx
7.36
7.02
8.40
9.09
7.51
Total 40m 18s
(52m 18s including rest)
Oops… missed the part about resting.
Intermediate 15:57
241126: Intermediate 19:30
Total time: 36.29
4.49/4.57/5.14/4.50/4.41
This was the first Crissfit wod I ever completed back in 2008. Completely did not read the 3 min rest part then. Think it took me 40+ min to complete without the rest. 💪
41:53 as Rx but accidently did 2 min rests. Not sure how different thatd be cause my rest ended up lasting more than 2 minutes each time anyway. But wow havent felt this close to passing out in a long while.
-Total time 38:35
tiempos de ronda
R1 | 03:43 |
R2 | 04:23 | +40 s
R3 | 06:03 | +100 s
R4 | 06:13 | +10 s
R5 | 05:24 | -49 s
Ø 05:09
Tiempo restante: 00:01 = 25:47
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
44:14 w 3 minute rest times.
25:52
Not including 3 mins rest between rounds.
SCALED RX
5 rnds for time modified 2min btw rnds
5 Australian pull-ups
15 Push-ups
20 AbMat sit-ups
25 Air squats
Time: 24:52
3 round
24:03
251001 Rx+(strict PUs): 4:00+4:28+5:05+5:28+6:21 = 25:22
I also had a puppy jumping all over me 🥰
241126 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/230lbs
Great job going strict!
Rx
4:33
4:32
4:34
4:37
4:30
*Gymnastics Style Kipping Pull-ups.
Gymnastics style kipping, that’s dope! Fantastic job as always!
5 rounds, each for time, of:
20 strict pull-ups *hard
30 push-ups
40 sit-ups
Skipped the squats have bike intervals in an hour
4:03/3:34/5:22/5:22/5:21
m/41/192#
great work everyone!
M/56/67”/150#
Barbara
20 strict pull ups
30 push ups
40 ab mat sit ups
50 air squats
Rest 3 min between rounds.
Round times
R1 | 04:46 |
R2 | 03:00 | -106 s
R3 | 05:23 | +143 s
R4 | 03:00 | -143 s
R5 | 05:43 | +163 s
R6 | 02:30 | -193 s
R7 | 00:30 | -120 s
R8 | 05:55 | +325 s
R9 | 03:00 | -175 s
R10 | 05:54 | +174 s
Ø 03:58
todays “because Bob” moment - couldn’t read the time i wrote on the board after the 3rd round so hit the round timer at 2:30. That’s why there’s a 30 second “extra” rest.
Wait. You did TEN rounds???
I see what you did there, BB, labeling the rest periods as rounds. Nice job on the work!
sorry for the confusion. 5 rounds of work. 4 rounds (5 because of my incompetence) of rest. Couldn’t figure out a way to make the timer give me 3 min of rest after each round.
Oh, I see! Sorry, that's my shoddy comprehension skills showing again! Those are solid times; nicely done!
Hell yeah bob!
Great work Bob!!!👍🏼👊🏼💪🏼
Rx’d: 2:25, 2:33, 2:45, 2:53, 2:51
Total time: 25:25
I’m pretty sure it’s a PR, I didn’t have it posted on 241126, but I had the times scribbled in my notebook. Got to do this with some of the members of my unit today. Nice to do this as a group.
241126: 2:38, 2:46, 2:46, 2:46, 2:53
Flying Coastie!!! Great job!!
Dang, Coastie, that sure seems like PR time! Fantastic!
You! Are! The! Man!
PR for sure!!! Congrats and awesome job Nick!!!
25:16 | M28
3:46 4:50 5:43 5:49 5:05
modified: 50 squat —> 20x95lb FSquat
Nice! That's a serious sub Rx+
29:24 total but scaled a ton, feeling weak!
20 strict ring rows straight legs except final round (10 strict pull-ups)
20 push-ups with hands on an 18” box
20 strict sit-ups no abmat
30 air squats to a dynammax ball
(3:49/3:17/3:24/3:31/3:25)
Dad: 28:50 for all 5 rounds!
10 ring rows at a 45 degree angle
10 push-ups on a bar at navel
15 abmat sit-ups ona 12” pad, feet on floor and anchored over a med ball (20 r1&3 )
20 air squats
(3:49/3:17/3:38/3:19/3:17
way to go dad!!!
46/176cm/176lbs
Great job both! Hope you're feeling stronger soon, Jeff!
Jeff that's a lot of solid work by both of you! Way to go for you and dad👍🏼💪🏼
10 RR
20 push ups (bar)
25 sit ups
30 squats
Great work!
4:38 | 3:27 | 4:20 | 4:24 | 4:50 |
30:59 min.
Intermedio
3:41, 5:20, 5:33, 5:50, 5:53 Intermediate 38:24
Did some upper body strength work beforehand, so the pushups were killer
Thanks for the tip on going sub 5:00
only had enough left in the tank for 3 rounds
0:00-4:35
7:35- 12:49 (5:14)
15:49-22:16 (6:33)
consistent…ly slower :)
RX
4’34/ 4’34/ 4’58/ 4’44/ 5’13
M 55/210/6’
Intermediate scale.
30:09.
Great job 👏🏻
20 row
20 knee pu
40 v up
30 air sq
4rnds 20:53
Great job still getting movement in. Wishing a quick recovery!
1. 4:30
2.4:46
3. 5:42
4. 5:40
5. 6:15
First time doing the Workout of the day.. harder than it looks lol will humble myself and do intermediate next time. It took me almost 3 minutes to do the 20 pull ups on the 5th round.
Great job taking this on as your first main site workout!
Welcome! That's a solid start!
What Bob and Favo said!
Rxd at the Y. Kipping pull-ups, unanchored butterfly sit-ups.
3:23-3:16-3:18-3:23-3:40.
pull-ups all in 2 sets until round 5 when I needed 3. Pushups needed 2 sets that round as well.
does anyone else find themselves scooting backwards throughout butterfly sit-ups?!?
2024-(subbed ring rows) 3:13 fastest, 3:39 slowest.
2022-RXd 3:29 fastest, 4:59 slowest.
2020-RXd (anchored feet sit-ups) 2:57 fastest, 4:15 slowest.
Beast!
Yeah, I travel miles and miles on my magic abmat 😆
Crushed it, James!
James! Nice work @Rx!
James those are some great times RX'd, beast mode my man!!!!
Intermediate
3:27
3:23
3:52
4:47
4:56
Compared to 241126:
Intermediate
4:13
4:21
4:10
4:42
4:57
Barbara
Rounds 1/3/5 rx
Rounds 2/4 int. scale
4:05-2:44-4:16-2:51-4:31
I've been doubling up on pull-ups during recent warm-ups, and it really showed. Sit-ups were the worst element for me.
62/5'8"/158
11/26/2024: Done 15/30/40/50, 4:30-4:46-4:38-4:43
1/11/2022: Rx rep scheme w/ knee ups vice su: 3:56-3:38-3:16-3:46
11/21/2020: 3:57-3:54-3:55-3:58-4:02
8/17/2019: bent over rows vice pull-ups, R4/5 w/ planks vs. su: 4:40-4:30-4:29-4:13-4:24
11/9/2014: ring rows vice pull-ups: 3:29-3:30-3:50-3:58-3:48
9/7/2013: 4:10-4:28-4:39-4:56-5:52 (ugh!)
3/30/2012: 15/30/40/50: 4:25-4:52-5:33-5:25
Great times there! The extra pull ups are definitely paying off & I agree about the sit ups today!
Fantastic job, Jim! Those extra pull-ups definitely helped.
Jim that's outstanding! I dread pull ups, I may have to start using your strategy and incorporate more 👍🏼👍🏼👍🏼👍🏼
I started with pull ups but shoulders hurting went to rings after round 2 but did push, sit ups and squat full.
3:10, 3:14, 3:28, 3:34, 4:16
Smoked it, Luis!
Excellent job!
Rx
4:16-4:23-4:13-4:16-4:20
241126: Intermediate, 2:52-2:36-2:28-2:25-2:25
Broke pull-ups 12/6/2 throughout. Pushups UB throughout. AbMat situps (butterfly, unanchored) broke 2-3 times throughout, and these were the long pole in the tent this time. Squats broke once briefly each round. Transitions were kinda slow today. Saw this last night and said 'oh my poor legs, they already hurt' - 6 days straight with all the high intensity running yesterday made the squats an extra hard pill to swallow.
Considered retesting at intermediate but decided to see how 1st round at Rx went and go from there. Rd 1 turned into Rd 2 that turned into 3, etc.
Awesome sauce Lincoln!!!! Great times and I totally agree with you, my legs are cooked!!!
That's awesome @ Rx!! Nice work!
Good work and good consistency!
Rx 🦾
Scales: full reps BUT cheated ROM (just a bit) for momentum on pulls/pushes, and pegged toes on abmat sit-ups
3:15
3:35
3:58
4:04
3:52
Total time = 30:46
Hoped to stay under 4mins each, got close...
Nice work 👍🏼
Well done!
5 rounds, each for time, of:
10 jumping pull-ups
20 push-ups
30 sit-ups
40 squats
1)4:34 r 3:00
2)4:30 r 3:00
3)4:21 r 3:00
4)417 r 3:00
5) 3:19 done
👍🏼
Nice!
Rx’d 28:34
Good work!
M55 intermediate 31:12
Well done 👍🏼
M- 54/5'7 / 225
Intermediate athlete/scale
10 kipping pullups/20 pushups/30 abmat sit-ups/40 air squats- 5 rounds. Compared to
241126-3:08/3:05/3:11/3:25/3:43
today- 2:55/2:55/3:10/3:14/3:27
Improvement all around, Dave, awesome!
With rest added in- 241126-28:30, today 27:41
Excellent! All-caught-up,Dave!
Nope
Ha! I just reread your conversation with Chris about Barbara last year. She’s not your cup of tea?!
xD
“Barbara and I don’t get along … , and when we fight ... she wins.”
-- Miranda Oldroyd
I failed to note the "rest precisely 3 minutes between rounds" & it's not mentioned in my "compare to" post either, so I missed it in 2024 too. There was a point today where I thought, should this be partitioned? 🤔
ANYway, same set up as before:
20:57
Compare to 241126:27 & change
Correction: "compare to" was 24:27; transposed the nos.
Great improvement Favo! Nicely done 👍🏼👊🏼💪🏼
Awesome job, big guy!
Now, y'all have to know this was bothering me all day because I did it incorrectly BOTH years, SO. I did it again, as intended, after work, so I'll have an accurate compare to if I'm still kickin' & CFin' next time:
R1:3:31, R2:3:41 R3:2:44, R4:2:52, R5:3:08
(Pullups-banded, push ups-mixed standard & HR, sit ups unanchored, squats as is)
twice? Geez louise. Awesome job!
Um, twice? That’s insane sauce. Incredible!
10 pull-up 20 pushup 30 sit-up 40 air squat
Good work!!!
10 pull ups - kipping
20 pushups
30 sit-ups
40 squats
3:00 rest
Last 2 rounds with 5 pullups + 5 assisted
Good job and way to put the work in!!!
-10 strict TRX rows
-20 push-ups
-30 GHD’s
-40 air squats
*2 minute rest b/t rds
R1=3:32
R2=3:38
R3=3:40
R4=3:42
R5=3:58
Total: 26:20
Scaled
5 rounds of:
10 pull ups
15 push ups
20 sit ups
30 air squats
Great job!
Rx
4:23
4:22
4:41
4:35
4:11
Nice!
Well done!
Scaled to intermediate
4:29
4:05
4:19
4:28
4:30
m/55/180
Kind of digging the "crossfit standards" are not negotiable.
I'll scale with the best of them, and try to focus on the intent.
This is a perfect example--I've done this rx in the past with success--
but the reality is I am not at that place right now--so F my ego:)
Always better to put quality first, no point in doing a lot of "no reps". I scale like a boss, until I don't need to. Honing form & building foundational strength may irritate our egos, but pays off in the long run.
Either way, you did a great job on this!
Compare to's
Barbara rx
abmat sit ups-unanchored
4:42
4:55
5:35
5:48
5:43
m/51/175
For my notes--today was in the basement w/normal pull up bar---not in the garage w/ a yoke fat bar for pull ups. Made a huge difference.
Compare to June 2017
5;43
6:28
6:14
5:59
5:40
Yup, right there with you about scaling with the best of them, and with Favo about quality first. Way to get it done, Mike!
25:28
20 pull up
30 push up
40 sit up
50 air squad
Time to worck
10 pull-ups
15 push-ups
20 sit-ups
25 squats
Rx
Pull up divise 7-7-6
Push up 10-10-5-5
Sit up 20-20
Squat 25-25
Tot time compresi i 3’ di rest tra i round : 35’
4’50”
4’41”
4’29”
4’30”
4’30
32:59
10 jumping pullups
15 knee push ups
20 sit ups
30 squats
35:32
32:04
45:54 Rx