April 30th


Download the week

"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



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

For the Coach

Resource Drive

Workout Overview


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.

The One | Teaching Focus

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
Ring Rows
Alternating Dumbbell Plank Rows

Reduce Reps 
Hand Release Push-Ups
Box Push-Ups 
Dumbbell Bench Press

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.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 0:20 of each

  • Arm Swings
  • Arm Wraps
  • Quad Pulls
  • Scorpions
  • Dead Hang
  • Tall Plank
  • Reverse Lunge w/ Reach
  • Scap Pull Ups
  • Inchworms + Downward Dog
  • Hollow Body Rocks
  • Tempo Air Squats
  • Push Ups From Knees
  • Active Hang
  • Sit Ups
  • Air Squats
  • Push Ups

Specific Warm-Up
(9-13 minutes)

Pull ups | tell, show, do, check 

  • :10 Kips

Focus on a shallow, controlled, tight kip

  • 2x :10 Kip swings

Focus on the swing being controlled by the shoulders/lats

  • 5 Jumping negative pull ups

Sub ring rows if needed

  • 2x 3 Pull ups or workout mod


  • N/A

(13-19 minutes)

Practice Round 

  • 1 Round:
  • 2 Pull-ups
  • 3 Push-ups
  • 4 Sit-ups
  • 5 Air Squats


Workout adjustments if needed

(19-59 minutes)

Look For

  • Pull Ups

Each rep should have the chin over the bar at the top and full extension of the elbow at lockout.

  • Push-Ups

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.

  • Sit Ups

Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip. 

  • Air Squats

Cue athletes to squat below parallel and stand tall each rep. Cue athletes to keep their knees tracking their toes throughout each rep.

  •  Post Workout Clean Up & Chat (59-60 Minutes)

Additional Elements

Home Workout

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.

After Party

3 Sets
20 Barbell RDL + Bent Row

Have questions?

Reach out!

Contact Us