BenchmarksBenchmark · The Girls
Barbara
Five identical rounds with a full three minutes to dread the next one.
25–40 min (incl. rest)
Typical time
The workout5 Rounds For Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Rest exactly 3 minutes between rounds
25–40 min (incl. rest)
Log your resultStimulus & strategy
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.
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