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STRUCTURE: Athletes will complete 5 Rounds of 20 Pull-ups, 30 Push-ups, 40 AbMat Sit-ups, and 50 Air Squats. Athletes MUST rest 3 Minutes between rounds.

STIMULUS: “BARBARA” is a Grindy Threshold workout.

STRATEGY: Athletes must be able to complete 1 Round in under 4:00. Athletes should be able to complete Pull-ups in under 0:45, Push-ups in under 1:00, AbMat Sit-ups in under 1:00, and Air Squats in under 1:00.

SCALING: Athletes should be able to complete Pull-ups in a maximum of 3 sets and Push-ups in a maximum of 6 sets.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 25-35 Minutes.


-Athletes need to scale appropriately today to get the correct stimulus

-Athletes should complete Pull-ups in Round 1 by 0:45

-Athletes should complete Push-ups in Round 1 by 2:00

-Athletes will need to Air Squat fast to make up time

-BIG FOCUS on Mechanics and Standards above everything else!!

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
RX+-Same as RX’d

RX -As written

50-59-Jumping Pull Ups, Push Ups on knees

60+ -Ring Rows, Push Ups on knees

Basics-5 Rounds, 10 of each, Ring Rows, Pu on knees