CrossFit Benchmark WOD

  • 5 Rounds For Time
  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Air Squats
  • 3 Minutes Rest

Time each round. Score is total time to complete the workout.

Good Times for “Barbara” (estimate)
– Beginner: 46+ minutes
– Intermediate: 34-45 minutes
– Advanced: 24-33 minutes
– Elite: <23 minutes


5 3-minute rounds of:
10 pull-ups
10 push-ups
20 sit-ups
20 squats
Rest 3 minutes between each round

If you are at a hotel or somewhere without a pull-up bar, consider finding a park for a set of monkey bars or a fitness station for pull-ups. You can also hang rings and do ring pull-ups. If at planet fitness, at home with a door gym, or a gym that has only a power tower (pullup/dip station all in one) substitute 12 strict pull-ups [per round, instead of kipping]. If you are stuck at a hotel with only dumbbells do 20 bent over rows 50/35lb dbs, or if they have one use the lat pulldown machine as a last resort. via Steven Thunander

"Barbara," one of CrossFit's first six "Girls" WODs, was first posted (without a name) on crossfit.com as the workout of the day for Sunday, July 13, 2003 (030713). The original version allowed 5 minutes rest between sets. It wasn't until later that year (September 27 (030927)) that the workout appeared with the name "Barbara" and specified only 3 minutes rest between rounds (this was the standard used in future posts as well).

A September 2013 CrossFit Journal article stated: ""Angie," "Barbara," and "Chelsea" are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge. Angie and Barbara, contain pull-ups, push-ups, sit-ups, and squats. Chelsea contains pull-ups, push-ups, and squats but no sit-ups. For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts’ aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. Angie, Barbara, and Chelsea support these values and aims."
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