What is a good time for Barbara?

Good times for Barbara depend on your fitness level: Elite athletes finish under 45:00, advanced athletes target 45:00-39:00, intermediate athletes aim for 39:00-33:00, and beginners should focus on proper form over 33:00.

What is considered a good Barbara time?

A good Barbara time for most CrossFit athletes is between 39:00-33:00 (intermediate level). Elite times are under 45:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Barbara?

Your Barbara pace should match your fitness level. Beginners should aim to finish around 33:00 with good form, while advanced athletes can target 45:00-39:00. Always prioritize proper movement over speed.

How do I scale Barbara?

Barbara can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Barbara work?

Barbara is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

5 Rounds For Time (with 3 min rest between rounds) 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats

Why This Workout Is Medium

Girl WOD. High volume bodyweight movements (140 reps/round, 700 total). Mandatory 3-min rest encourages high intensity per round, making it deceptively challenging.

Benchmark Times for Barbara

Elite: <45:00
Advanced: 45:00-39:00
Intermediate: 39:00-33:00
Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Performing 20 Pull-Ups, 30 Push-Ups, 40 Sit-Ups, and 50 Air Squats per round, for 5 rounds, will severely tax pulling, pushing, core, and leg muscular endurance despite the rest periods.
Endurance (7/10): High volume bodyweight movements (140 reps/round, 700 total) with mandatory 3-min rest between 5 rounds. The rest encourages high intensity per round, making it a strong test of anaerobic endurance and recovery.
Speed (6/10): Maximizing speed within each round is key due to the mandatory rest. Fast cycling of all four bodyweight movements is crucial for a good total time (excluding rest).
Power (4/10): Kipping pull-ups and explosive push-ups/squats contribute a power component. The rest allows for higher power output per round than continuous work.
Strength (3/10): Primarily a bodyweight endurance test. Relative strength is important for efficiently completing high reps of pull-ups and push-ups.
Flexibility (2/10): Requires basic mobility for pull-ups, push-ups, sit-ups, and air squats.

Modality Profile

A classic benchmark 'Girl' WOD that is a pure test of bodyweight gymnastics endurance, consisting of four distinct gymnastics movements performed for high volume with structured rest.

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These WODs similar to Barbara share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	High volume bodyweight movements (140 reps/round, 700 total) with mandatory 3-min rest between 5 rounds. The rest encourages high intensity per round, making it a strong test of anaerobic endurance and recovery.
Stamina	8/10	Performing 20 Pull-Ups, 30 Push-Ups, 40 Sit-Ups, and 50 Air Squats per round, for 5 rounds, will severely tax pulling, pushing, core, and leg muscular endurance despite the rest periods.
Strength	3/10	Primarily a bodyweight endurance test. Relative strength is important for efficiently completing high reps of pull-ups and push-ups.
Flexibility	2/10	Requires basic mobility for pull-ups, push-ups, sit-ups, and air squats.
Power	4/10	Kipping pull-ups and explosive push-ups/squats contribute a power component. The rest allows for higher power output per round than continuous work.
Speed	6/10	Maximizing speed within each round is key due to the mandatory rest. Fast cycling of all four bodyweight movements is crucial for a good total time (excluding rest).

Barbara

For Time

5 Rounds For Time (with 3 min rest between rounds) 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats

1594 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

25:30Elite

34:30Target

45:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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