“BARBARA”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

3 Minutes Rest btw rounds

Timecap: 45mins

Good Times for “Barbara” (estimate)
– Beginner: 46+ minutes
– Intermediate: 34-45 minutes
– Advanced: 24-33 minutes
– Elite: <23 minutes

Compare: 2022.03.19.

For Time
50 Wallballs
25 Thursters @42.5/30
*7 min timecap

Describe the the feeling.

A1) Front Squats 5x1x80%

Kipping/butterfly pull up (8-10 mins)
- kipswing
- hollow/superman
- floor drill
- floor /box assisted,
- paused on top
- link multiple reps

Warm Up
3 rounds
1 min cardio
20 plate hops
10 plate gtoh + halo (eli levyp nosto ja kierto pään ympäri)
5 barbell tempo/pause front squats

Strenght
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x3 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
2x2 squat clean @75% , rest 30s and 2 power cleans @60% (sharp)
1x2 squat clean @80% , rest 30s and 2 power clean @60% (sharp)
rest as needed
Deadlifts 10-8-6-4-3-3reps @50-58-65-73-80-85%
rest 1.5-2.5min

Accessory Work
3x3/3 kb tgu + 6-10 strict chin ups
go to challenging weight.
rest 2 min bwn sets

WARM-UP

3-5 minutes of erg
Then:
3 Rounds of:
5 Deadlifts
5 Front squats
5 Clean grip snatches
5 Behind the neck shoulder press
5 Overhead squats
20 Mountain climbers

---

SNATCH



Primer:
Hang power snatch + Snatch balance + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:
Hang power snatch + Overhead squat

2 x (3+2) @ 85%
2 x (2+1) @ 89%
Percentages are of 1 rep max snatch
3s descend on the overhead squats
Rest 1-2 minutes between sets.

---

CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:
Clean,
3 x 1 @ 85%
3 x 1 @ 88%
3 x 1 @ 91%
Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 85%
3 x 2 @ 88%
3 x 1 @ 91%
Rest 1:00 min between sets.

---

FRONT SQUAT

Tempo front squats,
2 x 5 @ 81%
5 x 2 @ 87%

2-3s pause at the bottom. The pause should long enough that there isn’t any stretch reflex happening. "

---

(OPTIONAL) BONUS

Bodybuilding:

3-4 Rounds for quality:
10+10 1-Legged romanian deadlifts with kettlebells
6-10 Strict toes to bar
10+10 Front rack weighted box step-ups with kettlebells
20 Landmine twists
Rest 1-2 minutes between rounds

Conditioning:

20:00 minutes for quality & minimum rest:
20/15 Calories Echo bike
15 Dual kettlebell hang clean and jerks, moderate weight.
10 Box over burpees 24/20”"

Warm up
3 rounds
1 min cardio
7/7 windmill @light
7 hardened ring row
14 glute bridges
7 wall squats

Strenght (20-25 min)
Overhead Squats 5+5+3+3+2+2+1+1+1+3reps
use 60-65-70-75-80-85-90 and 2x95%+ and 60%
rest 1.5-2 min bwn sets

Metcon
3xtabata with ab or row /4 min rest or alt time with partner
Go fast on all sets , but dont push too hard. keep 85-90% effort.

Warm Up
3 rounds
1 min cardio
5 inch worms
20 shoulder taps
5 sharp box jumps to 50/60cm

Strenght
Push Press 10-8-8 and 1-2x6 reps @60-66-72-75%
rest 1.5-2 min bwn sets. Fast and sharp lifting.
Banded Strict Chin Ups 3x10-15 reps
rest 1.5-2 min bwn sets

Metcon
4x4 min emom / 1 min off
1) Mod/face pace Cardio x 45 seconds
2) burpee box jump/step overs x 7-9 reps
3) Moderate/fast pace cardio x 45s
4) DB Snatch x 12-16 reps @light weight

30 jumping lunges
25 pull-ups

Scaled WOD
3 rounds for time:
20 lunges
15 ring rows