Barbara Benchmark WOD
5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats with 3-minute rest between rounds.
The Workout
5 Rounds for time (3 min rest between rounds):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rx Standards:
Men: As prescribed
Women: As prescribed
Equipment Needed
- Pull-up bar
Time Standards
History of Barbara
Barbara is a unique Girl WOD benchmark with structured rest between rounds. Named in the CrossFit tradition, it tests the ability to maintain high intensity across multiple rounds with recovery.
Complete Strategy Guide
Barbara has built-in rest. Go hard each round knowing rest is coming.
Beginner Strategy
Use the 3-minute rest fully. Break movements into small sets.
Pacing
- • Pull-ups: 5s
- • Push-ups: 10s
- • Sit-ups: 20s
- • Squats: 25s or 50 unbroken
Movement Tips
- • Banded pull-ups
- • Knee push-ups if needed
- • Full ROM movements
Scaling Options
- • 10-15-20-25 rep scheme
- • Banded pull-ups
- • Knee push-ups
Pro Tips
- • Total working time
- • Rest fully between rounds
- • 5-7 min per round is solid
Intermediate Strategy
Push pace each round. Rest is guaranteed.
Pacing
- • Pull-ups: 10-10 or 15-5
- • Push-ups: 15-15
- • Sit-ups: 25-15
- • Squats: unbroken
Movement Tips
- • Kipping pull-ups
- • Strict push-ups
- • Fast movements
Scaling Options
- • Rx if possible
Pro Tips
- • 3-5 min per round
- • Consistency matters
- • Use rest wisely
Advanced Strategy
Sprint each round. Target sub-3:00 per round.
Pacing
- • Pull-ups: unbroken or 15-5
- • Push-ups: 20-10 or unbroken
- • Sit-ups: 40 unbroken
- • Squats: unbroken
Movement Tips
- • Butterfly pull-ups
- • Fast push-ups
Scaling Options
- • Rx only
Pro Tips
- • Sub-15:00 working time is elite
- • Each round is a sprint
- • Recover during rest
General Tips for Barbara
Built-in rest is key
Sprint each round
Total working time matters
Recommended Gear
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