5 Rounds for Time: 20 Handstand Push-Ups, 30 Deadlifts (135/95 lb), 40 Sit-Ups, 50 Double-Unders, Rest 3 minutes between rounds.
Primary movement: HSPU/Deadlift
Barbara Ann takes Barbara's interval structure and raises the skill level: 5 rounds of 20 handstand push-ups, 30 deadlifts (135/95 lb), 40 sit-ups and 50 double-unders, resting 3 minutes between rounds. Score is total time including rest. The 100 total HSPU are the crux - few athletes can absorb that volume - while light deadlifts and double-unders keep the pace honest. Each round is a self-contained sprint you get to attack five times.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 42:00+ | 45:00+ |
| intermediate | 34:00 | 36:00 |
| advanced | 27:00 | 29:00 |
| elite | sub 22:00 | sub 24:00 |
Times include the 12 minutes of mandatory rest.
Bank small HSPU sets from round 1 (5s or 4s) - anyone who opens with 15+ unbroken pays for it by round 3. The deadlift is light: aim for 30-second sets of 15-15 or unbroken. Use sit-ups to control breathing before the rope. Track each round's time; the goal is five nearly identical rounds, and the 3-minute rest should be full, deliberate recovery.
Scaled: 5 rounds of 10 pike push-ups, 20 deadlifts (95/65 lb), 30 sit-ups, 40 single-unders with the same rest. Beginner: 3 rounds. Scale HSPU volume aggressively - it's the movement that breaks this workout.
Log every result, see your progress over time, and know exactly where you stand.