Today's workout is a classic benchmark - Barbara. If you've been at Empower from August 19, 2021 or August 19, 2022, you should have results from this benchmark workout. The goal is to maintain a consistent time in each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in 5 minutes or less if you are going to attempt this workout as prescribed.

Warm-up | 3:00 | H:02 - :05

50' bear crawl, then 2 rounds of:

10 ring rows | 5 beat swings

10 plank shoulder taps | 10 plank shoulder taps to downward dog dog

10 air squats

Tech | 2:00 | H:05 - :07

Demo: kipping pull-ups, push-ups, Abmat sit-ups, and air squats

The Kipping Pull-up

The Push-up

The Abmat Sit-up

The Air Squat

The Ring Row

The Push-up from the Knees

Specific Warm-up | 3:00 | H:07 - :10

3-5 pull-ups (scaling option: ring rows, banded pull-ups)

3-5 push-ups (scaling option: knee push-ups, assisted push-ups from a box)

3-5 Abmat sit-ups

WOD | TC: 45:00 | H:10 - :55

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely 3 minutes between rounds.

Intermediate option:

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

Rest precisely 3 minutes between rounds.

Beginner option:

3 rounds, each for time, of:

10 ring rows

15 push-ups from the knees

20 sit-ups

25 squats

Rest precisely 3 minutes between rounds.

Cooldown | 3:00 | H:55 -:58

Cobra stretch

T-spine stretch

Downdog

Enjoy!