Barbara workout
5 Rounds: 20-30-40-50 Bodyweight, 3 min Rest
Barbara is five rounds of four bodyweight movements, with a strict three minutes of rest after each round. The rest changes everything: you can push each round hard, but you also have to start the next one with your arms barely recovered. Many athletes time each round to see how evenly they paced it.
The workout
5 rounds, each for time:
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 air squats
- Rest 3 minutes between rounds
Time cap: 45 min
Loads the timer ready to go: For Time with a 45:00 cap.
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Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Barbara at about 45 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Reduce to 3 rounds.
- Halve the reps in each round (10-15-20-25).
- Banded or jumping pull-ups and knee or box push-ups.
Strategy tips
- Aim for round times within a few seconds of each other rather than a fast first round.
- Use the three minutes properly: walk, breathe, and chalk up before the next round.
- Break the push-ups early; they fade fastest across five rounds.
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