Sweatlas — Your Hybrid Training Map

Barbara

Five identical rounds with a full three minutes to dread the next one.

The workout (5 Rounds For Time)

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air squats
  • Rest exactly 3 minutes between rounds

Estimated time: 25–40 min (incl. rest). Barbara is about repeatable output — the mandatory three-minute rest lets you attack each round harder than a straight chipper would allow. Record every round split; the goal is to keep them close, not to blow up round one and crawl through round five. Your total time includes the rest, so honor the clock exactly.

Standards

  • Complete 5 rounds of the full set with a 3-minute rest after each round
  • Pull-up: chin over bar, full extension at the bottom
  • Push-up: chest to floor, full lockout
  • Air squat: hip crease below the knee
  • Time score includes all rest periods

Scaling

  • Band-assisted pull-ups and knee push-ups to protect round consistency
  • Reduce to 3 rounds if capacity or time is limited
  • Halve the reps (10-15-20-25) for a first attempt

Coaching tips

  • Pick sets you can repeat in round five and use them from round one.
  • Use the rest fully — walk, breathe, and shake out rather than sitting still.
  • Note each round split so you can chase consistency next time.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.