Benchmark training
5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats with 3-minute rest between rounds.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
As prescribed
Women · Rx
As prescribed
Workout format
rounds for-time
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Use the 3-minute rest fully. Break movements into small sets.
PacingPull-ups: 5s
MovementBanded pull-ups
Scaling10-15-20-25 rep scheme
Coach noteTotal working time
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Push pace each round. Rest is guaranteed.
PacingPull-ups: 10-10 or 15-5
MovementKipping pull-ups
ScalingRx if possible
Coach note3-5 min per round
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Sprint each round. Target sub-3:00 per round.
PacingPull-ups: unbroken or 15-5
MovementButterfly pull-ups
ScalingRx only
Coach noteSub-15:00 working time is elite
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
Built-in rest is key
Sprint each round
Total working time matters
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.