3 Rounds:
10 Strict Pull-ups or 20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups or 20 Odd Object Rows

Rest 3 Minutes Between Rounds

DESCRIPTION

• This all bodyweight workout is a twist on the benchmark “Barbara”
• After completing the 7 stations, you’ll rest 3 minutes between rounds
• With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
• Your score is the total time it takes to complete the 3 rounds, including rest time

STRICT PULL-UPS

• Choose a number or variation that allows you to complete the work in 1-3 sets
• If you don’t have a pull-up bar available – complete 20 odd object rows

PUSH-UPS

• Choose a number or variation that allows you to complete the work in 2-4 sets

SIT-UPS

• Use an AbMat for this station if you have it
• If not, you can anchor your feet under dumbbells or your couch

JUMPING LUNGES

• Alternate legs every rep for a total of 20 each side
• Jump to full lower body extension at the top of each rep
• Gently kiss the back knee to the ground at the bottom of each rep
• If jumping lunges bother the knees in any way, switch to alternating step back lunges

MODIFICATIONS

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Ring Rows
• 20 Odd Object Rows

PUSH-UPS

• Reduce Reps
• Elevate Hands (Box, Bench, Chair)
• Knee Push-ups

JUMPING LUNGES

• Alternating Step Back Lunges

TIPS

• The workout has little interference between back to back movements
• The movements flow as follows:
• Upper Body Pull
• Upper Body Push
• Midline
• Lower Body Push
• This format – along with built in rest – allows you to work through bigger sets
• Be intelligently aggressive, especially on the strict pull-ups and push-ups
• Envision how you’d break these up in the second half of each round and do that from the beginning