Barraza workout

Barraza Crossfit Workout

Overview of Barraza Workout

The Barraza workout is named after U.S. Army Staff Sergeant Ricardo Barraza, who died in Iraq in 2006. This workout was first introduced in the CrossFit community in 2008 and has since been used in various competitions, including the CrossFit Games. The workout involves running and performing burpees and is considered a high-intensity workout. The benefits of this workout include improving cardiovascular endurance, building strength, and increasing mental toughness.

Barraza Workout Description

The Barraza workout consists of the following movements:

  • Run 200 meters
  • Perform 9 burpee bar muscle-ups

The workout is completed for a total of 8 rounds. The recommended weight for the workout is bodyweight, and the workout is timed. The workout is scored by the total time it takes to complete all 8 rounds.

Barraza Workout Variations and Scaling Options

Here are some common variations and scaling options for the Barraza workout:

  • Reduce the number of rounds
  • Reduce the distance of the run
  • Perform burpee pull-ups instead of burpee bar muscle-ups
  • Reduce the number of burpees per round

Scaling options are recommended for beginners or those who are not yet comfortable with the prescribed movements.

Barraza Workout Tips and Strategies

Here are some tips for completing the Barraza workout efficiently and safely:

  • Pace yourself during the run to conserve energy for the burpee bar muscle-ups
  • Break up the burpee bar muscle-ups into manageable sets to avoid burnout
  • Focus on proper form during the burpee bar muscle-ups to avoid injury
  • Take short breaks between rounds to catch your breath and recover

Barraza Athlete Performance

Here are the average times for completing the Barraza workout for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

It’s important to note that these times can vary depending on the athlete’s fitness level and experience.


The Barraza workout is a challenging workout that requires a combination of cardiovascular endurance and strength. It is named after a fallen soldier and is a great way to honor his memory while improving your own fitness. Remember to scale the workout as needed and focus on proper form to avoid injury.