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Benchmark Workout | "Barbara"



"Barbara"

Perform as many Pull-ups as possible in 30 seconds.
If you get 20 Pull-ups before time is up, rest for the remaining time, then move on to...

Perform as many Push-ups as possible in 40 seconds.
If you get to 30 Push-ups before time is up, rest for the remaining time, then move on to...

Perform as many Sit-ups as possible in 50 seconds.
If you get to 40 Sit-ups before time is up, rest for the remaining time, then move on to...

Perform as many Air Squats as possible in 60 seconds.
If you get to 50 Air Squats before time is up, rest for the remaining time.

We will rest exactly 3 minutes and then start again.

We will perform this movement, rep, and time domain scheme for a total of 5 Rounds.




"Barbara" demands roughly 3 minutes of all out work punctuated by 3 minutes of rest repeated for a total of 5 intervals.

At about 3 minutes of work and a 1:1 work to rest ratio this is an aerobic interval.

Though three-minute efforts reach into aerobic turf they are short enough to still have a strong anaerobic character.




Progressions for "Barbara": 

1.  5 Ring Rows, 10 Elevated Push-ups, 10 Sit-ups, 10 Air Squats

2.  5 Ring Rows, 10 Elevated Push-ups, 15 Sit-ups, 20 Air Squats

3.  5 Piked Ring Rows, 10 Elevated Push-ups, 20 Sit-ups, 30 Air Squats

4.  5 Jumping Pull-ups, 10 Elevated Push-ups, 20 Sit-ups, 30 Air Squats

5.  5 Jumping Chest-to-Bar Pull-ups, 10 Elevated Push-ups, 20 Sit-ups, 30 Air Squats

6.  5 Jumping Chest-to-Bar Pull-ups, 10 Push-ups, 30 Sit-ups, 40 Air Squats

7.  5 Ground Ring Rows, 10 Push-ups, 30 Sit-ups, 40 Air Squats

8.  5 Pull-ups, 10 Push-ups, 30 Sit-ups, 40 Air Squats

9.  10 Pull-ups, 20 Push-ups, 30 Sit-ups, 40 Air Squats

10. 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Air Squats

*For progressions 1-8, wait the entire 30,40, and 50 seconds before starting the the next movement.
 
*If you completed the assigned work with prescribed movements in the assigned time domains, record your performance.

*If you used modified movements/rep schemes and completed your assigned work,, record your performance, and next time increase the challenge.

*If you failed to complete your assigned work in the assigned time domains, record your performance, and next time, repeat at the same challenge.
 
 
 
 
 
Only by repeating workouts can we confidently measure our progress.

We’ve chosen to repeat those workouts most challenging, formative, and expressive of our fitness ideal, and this lady, "Barbara", fits the bill.
 
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