For TimeHybridBenchmark
Back Squat Barbara
Every 6 Minutes for 5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Every 6 minutes for 5 rounds complete:
20Pull-Up
30Push-Up
40Sit-Up
50Air Squat
5Back Squat
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Break up Pull-Ups into smaller sets to maintain form and prevent fatigue.
- 2Consider doing Push-Ups in sets of 10-15 for a steady tempo; take short breaks as necessary.
- 3Sit-Ups should be kept continuous, but avoid hyperextending the back at the bottom.
- 4Air Squats should be done at a controlled pace, focusing on depth and stability; consider breathing out on the way up.
- 5For Back Squats, focus on maintaining core tightness and proper depth; use the recovery time to prepare for the next round.
Safety Considerations
Technical Focus
Ensure the pull-up form is strict to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on warming up the upper and lower body.)
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe to improve shoulder mobility.)
- 5 per side Hip Flexor Stretch(Kneel on one knee and push hips forward.)
- 10 per side Ankle Rocks(Stretch out the ankles to prepare for squats.)
Activation:
2 rounds- 30 Jumping Jacks(Get your heart rate up and activate your entire body.)
- 10 Bodyweight Squats(Ensure proper squat form before adding weight.)
- 5 Push-Up to Downward Dog(Activate upper body and core.)
Scaling Options
Intermediate
Reduced weight and rep adjustments to maintain endurance.
- 1
pull ups
Banded Pull-Ups
- 2
push ups
Knee Push-Ups
- 3
sit ups
- 4
air squat
- 5
back squat
Reduced weight
Weight: 180/120 lbs (82/54 kg)
Scaled
Modified movements to ensure completion and form.
- 1
pull ups
Ring Rows
- 2
push ups
Incline Push-Ups
- 3
sit ups
- 4
air squat
- 5
back squat
Reduced weight
Weight: 135/95 lbs (61/43 kg)