Saturday April 22nd
23.04.22
“BARBARA ANN”
INTENDED STIMULUS
All rounds in 5:00 or less.
Handstand push-ups in 2:00 or less.
Maintain consistent paces in all rounds.
Large sets of deadlifts, sit-ups, and double-unders.
New benchmark workout that resembles Barbara, but with higher skill movements.
RX
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (135/95 lb)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.
LEVEL 2
5 rounds, each for time, of:
20 DB push presses (40/25 lb)
30 deadlifts (95/65 lb)
40 sit-ups
30 double-unders
– Rest 3:00 between rounds.
LEVEL 1
5 rounds, each for time, of:
20 DB push presses (25/15 lb)
30 deadlifts (75/55 lb)
20 sit-ups
75 single-unders
– Rest 3:00 between rounds.
SKILL WORK
Rest, stretch, recover
STRETCHING
1:30 foam roll lower back
1:30 foam roll upper back
WHITE BOARD BRIEF
Target time | 5:00 or less.
This new benchmark workout is a twist on Barbara with slightly more complex movements.
Similar to Barbara, each round should not exceed 5:00; the early rounds should be closer to 4:00.
To tackle this Rx’d, athletes need to string together 7-10 unbroken reps on the handstand push-ups and deadlifts.
If reducing the handstand push-ups reps to 10/round and still finishing in under 2:00 is out of reach, scale to a barbell push press with a moderate weight.
The handstand push-ups and deadlifts should take the longest time each round, and the sit-ups and double-unders should be a sprint to finish every time.
