Barbara workout

Barbara Crossfit Workout

Barbara Workout Overview

The Barbara workout is one of the first CrossFit benchmark workouts, known as a “Girl” WOD. It was first posted on the CrossFit main website as the workout of the day on July 13, 2003.

Barbara: Workout Description

The Barbara workout consists of the following exercises:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 air squats

After completing each round, rest for three minutes before starting the next round. The goal is to complete all five rounds as quickly as possible.

Barbara Variations and Scaling Options

Not everyone will be able to perform the Barbara workout as prescribed. Some common scaling options include:

  • Reducing the number of repetitions for each exercise
  • Using assistance bands for pull-ups
  • Performing knee push-ups instead of regular push-ups
  • Reducing the number of rounds

Tips and Strategies for Barbara

To complete the Barbara workout efficiently and safely, consider the following tips:

  • Pace yourself throughout the workout, as it can be quite challenging
  • Break the repetitions into smaller sets if needed, but try to maintain a high intensity
  • Focus on proper form for each exercise to avoid injury
  • Use the three-minute rest periods to recover and prepare for the next round

Athlete Performance in Barbara

The average times for different levels of athletes are as follows:

  • Beginner: 50+ minutes
  • Intermediate: 40-49 minutes
  • Advanced: 30-39 minutes
  • Elite: less than 29 minutes


The Barbara workout is a challenging CrossFit benchmark workout that tests speed, stamina, endurance, and strength. By following the workout description, scaling options, and tips provided, you can work towards improving your performance in this workout. Remember to always prioritize proper form and safety while pushing yourself to achieve your best time.