WOD

“Barbara”

5 rounds:
> 20 pull ups
> 30 push ups
> 40 sit ups
> 50 air squats

rest 3:00 between rounds

The goal of this benchmark CrossFit workout is to keep the intensity high and aim to complete each round in a consistent time. The relatively long rest after each round gives plenty of time to recover to hit the next round fresh and the movements all work different body parts so you should be able to keep moving. Then volume is high, so choose movement scales you are confident you can keep moving through the reps.

Scaling:
Pull ups – if you can’t do 20 pull ups in under 90 seconds, either reduce the volume or do banded pull ups
Push ups – if you can’t do 30 push ups in under 90 seconds, use a box at a height you can keep moving
Sit ups – reduce the volume if required

Top tip:
Focus on the mechanics of your weakest movement and make up time on your more efficient movements. 3 minutes is a lot of rest, so keep moving through the air squats; you’ll have time to recover and get your breath back.

Time cap: 40 minutes