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8 For Time Workouts To Crank Up Your Endurance (With Scaled Options)

Add these to your training to pump up your stamina.

2. “Barbara”

Barbara” was one of the first six ‘Girls’ workouts ever published at CrossFit, back in 2003. This WOD requires strength and determination as it gets harder with each round.

  • 5 rounds for time
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air squats

Score: time it took to complete 5 rounds, including the prescribed rest (do not include the last 3 minutes rest period after the fifth round).

Good Scores for “Barbara”

– Beginner: <50 minutes

– Intermediate: 40-49 minutes

– Advanced: 30-39 minutes

– Elite: <29 minutes

Tips and Strategies

Try to do as many unbroken reps as possible. If need to break the reps into sets, do a descending order. For example, break down push-ups into sets of 12, 8, 6, 4.

Scaling For “Barbara”

“Barbara” is meant to be done fast and unbroken. It allows you to push harder during the movements and recover during the 3 minutes rest phase.

Intermediate

5 Rounds for Time

  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Sit-Ups
  • 40 Air Squats
  • 3 minutes Rest

Beginner 
5 Rounds for Time

  • 10 Ring Rows
  • 15 Bench/Incline Push-Ups
  • 20 Anchored Sit-Ups
  • 25 Air Squats
  • 3 minutes Rest

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