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CrossFit® - Barbara

Barbara is a core CrossFit® workout of the day (WOD). All you need is somewhere to do pull-ups. Complete all five rounds on n as fast a time as possible.

  • 1 hour
  • Intermediate
  • Full Body

Interests

Crossfit

Anatomy

Equipment

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Pull Up Bar

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Exercises

Time guides

Beginner: 50+ minutes Intermediate: 40-49 minutes Advanced: 30-39 minutes Elite: < 29 minutes

Main workout 1 of 5

After each round you MUST take a 3 minute rest.

Pull Up
Intermediate
Upper Back
Set Reps
1 20
Push Up
Intermediate
Chest
Set Reps
1 30
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 40
Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 50
Rest - 03:00

Main workout 2 of 5

Pull Up
Intermediate
Upper Back
Set Reps
1 20
Push Up
Intermediate
Chest
Set Reps
1 30
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 40
Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 50
Rest - 03:00

Main workout 3 of 5

Pull Up
Intermediate
Upper Back
Set Reps
1 20
Push Up
Intermediate
Chest
Set Reps
1 30
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 40
Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 50
Rest - 03:00

Main workout 4 of 5

Pull Up
Intermediate
Upper Back
Set Reps
1 20
Push Up
Intermediate
Chest
Set Reps
1 30
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 40
Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 50
Rest - 03:00

Main workout 5 of 5

Pull Up
Intermediate
Upper Back
Set Reps
1 20
Push Up
Intermediate
Chest
Set Reps
1 30
Full Sit up from Floor
Intermediate
Abdominals
Set Reps
1 40
Air Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 50
Rest - 03:00

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