Warm Up:
AMRAP 5:
:30 bike, row, skierg, or air runner
10 alternating plank reach throughs
10 kipping swings
10 alternating lunges
Specific Warm-Up:
Every 2:00 for 3 sets:
5 pull-ups
7 push-ups
9 sit-ups
11 air squats
BENCHMARK WOD: BARBARA
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest precisely three minutes between rounds.
Intermediate:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest precisely three minutes between rounds.
Beginner:
5 rounds, each for time, of:
10 jumping pull-ups
10 push-ups
20 sit-ups
20 squats
– Rest precisely three minutes between rounds.
HOME WOD:
Equipment:
5 rounds, each for time, of:
20 single-DB bent over rows
30 push-ups
40 sit-ups
50 squats
– Rest precisely three minutes between rounds.
Bodyweight:
5 rounds, each for time, of:
20 tuck-ups
30 push-ups
40 sit-ups
50 squats
– Rest precisely three minutes between rounds.
Movement scaling options:
Pull-ups: Reps, jumping pull-ups, ring rows
Push-ups: Reps, push-ups from knees, push-ups with hands on a 30-in box
Sit-ups: Reps
Air squats: Reps, squat to a target, lunges
Partner option:
10 rounds with a partner, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– One partner completes an entire round while the other rests. Each partner will complete 5 rounds by the end of the workout.
Cool down:
3 sets:
:30 standing pike stretch
:30 scorpion stretch/side
:30 Samson stretch/side