"Barbara" [BENCHMARK]
5 Rounds For Time [40 Minute Cap]:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes
REPEAT FROM 4/25/23
5 Rounds For Time:
20 Chest-to-bar Pull-ups
30 Push-ups
30 GHD Sit-ups
20/16 Calorie Echo Bike
Rest 3 Minutes Between Rounds
Time Cap: 40 Minutes
Barbara is on the menu today! This is a Benchmark workout and we repeat it every year, so if you've done it before be sure to have athletes look at their previous score on 4/25/23 and see if they can progress in difficulty or move a little faster! Barbara is a lot of volume in short amounts of time, meaning athletes can push a little harder each round than we may want to, knowing they have a big chunk of rest coming their way.Athletes should aim to hold consistent paces and strategize their breaks before getting started so that they have a plan to avoid working to failure.Choosing manageable sets that do not go to failure and maximizing our rest between rounds by slowing our breathing down and reducing our heart rate will pay off once you get into the 4th and 5th rounds where the wheels may start to fall off.
Time to complete work. Add 1s per rep not completed if time capped.
Pull-ups| 1:00 or less. 1-3 sets with short rest.
Push-ups| 1:15 or less. 1-5 sets with short rest.
Sit-ups| 1:15 or less.
Air Squats| 2:00 or less.
Full Range Of Motion
Today’s teaching focus is a through line across all movements.
Pull Ups | Chin must pass over the top of the bar.
Push-Ups | Chest must touch the floor.
Sit-Ups | Shoulders must touch the ground behind you and pass the hip crease at top.
Air Squats | Hips and knees fully extend at top and hips pass below top of knee in the bottom.
Pull Ups
Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows
Push-Ups
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
Sit-Ups
Reduce Reps
Hollow Rocks
Air Squats
Reduce Reps
Squat to Target/Bench/Box
Reverse Lunges
If you are limited on rig space you can start a group 3:00 minutes behind, to ensure athletes are still able to complete Barbra as written.
Whiteboard Brief
General Flow 0:20 of each
Pull ups | tell, show, do, check
Focus on a shallow, controlled, tight kip
Focus on the swing being controlled by the shoulders/lats
Sub ring rows if needed
Practice Round
Break
Workout adjustments if needed
Look For
Each rep should have the chin over the bar at the top and full extension of the elbow at lockout.
Chest should come close to or touch the ground on each repetition. Ensure a full extension of the arms at the top of each push-up.
Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.
Cue athletes to squat below parallel and stand tall each rep. Cue athletes to keep their knees tracking their toes throughout each rep.
5 Rounds For Time [40 Minute Cap]:
20 Alternating DB plank rows
30 Push-ups
40 AbMat Sit-ups
50 Air SquatsRest 3 Minutes
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
3 Sets
20 Barbell RDL + Bent Row
