5 Rounds For Time: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats, Rest 3 mins between rounds
Primary movement: Bodyweight Endurance
Barbara is a five-round bodyweight grinder: 20 pull-ups, 30 push-ups, 40 sit-ups and 50 air squats per round, with exactly 3 minutes of rest between rounds. Your score is total time including rest (12 minutes of it). The forced rest makes each round an all-out effort - but with 250 reps of upper-body pushing and pulling, the later rounds expose any weakness in muscular endurance. Round times typically slow dramatically after round 2.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 45:00+ | 48:00+ |
| intermediate | 36:00 | 38:00 |
| advanced | 29:00 | 31:00 |
| elite | sub 24:00 | sub 26:00 |
Times include the 12 minutes of mandatory rest.
Record each round time separately - the goal is consistency, not a fast first round. Break push-ups early (e.g. 10-10-10 from round 1); they degrade faster than any other movement here. Use the 3 minutes fully: walk, breathe, shake out your arms. A good target is keeping every round within 30-45 seconds of your first.
Scaled: 4 rounds of 12 pull-ups (banded or ring rows), 20 push-ups (knees if needed), 30 sit-ups, 40 squats with the same 3-minute rest. Keep working rounds under 5 minutes each.
Log every result, see your progress over time, and know exactly where you stand.