"Barbed Wire" Class WOD

  • “Barbed Wire”
  • 4 Rounds:
  • 400 Meter Run
  • 20 Pull-ups
  • 30 Push-ups
  • 40 AbMat Sit-Ups
  • 50 Air Squats

Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds.

Scaling: With this being a longer workout, we want to ensure that we are athletes are completing the appropriate volume. Bringing down the total number of rounds to 3 or reducing the reps are options to tailor this workout to specific individuals. If unable to run, complete a 500/400 meter row. Just a few of the many other options listed below:

3 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats


4 Rounds:
400 Meter Run
10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats

Strategy: The upper body movements likely present the biggest challenge in today’s workout, while we can anticipate the running, sit-ups, and squats moving forward more fluidly.

On the pull-ups and the push-ups, smaller is better. While the numbers are not too big in any individual round, the total volume can add up to be quite difficult. Sets of 3-5 are recommended for those who are slightly concerned about the overall number of reps in the workout. Small, consistent sets help delay the muscular fatigue that is inevitable. These will feel different for everyone. A good rule of thumb is to break well before hitting a wall.

It is unlikely that athletes will have to stop on the runs, sit-ups and squats. Following the upper body movements, athletes can find a moderately aggressive pace on the sit-ups and squats that they can maintain for all 40 and 50 reps respectively. There is typically rest in “Barbara”, but not in “Barbed Wire”. Knowing we just moved with a purpose on the previous two movements and knowing the following two movements will present a good challenge, the run can be taken as a slight recovery. Looking to move forward at a consistent pace here that allows athletes to thrive on the pull-ups and push-ups.
Source: wodwell.com
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