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Monday

220919

Workout of the Day

44

For max reps at each station:

Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

♀ 25-lb DBs ♂ 35-lb DBs

Post reps completed for each exercise to comments.
Compare to 180615.


Scaling:
Choose dumbbells that are light enough you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

♀ 15-lb DBs
♂ 25-lb DBs

Beginner Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

♀ 10-lb DBs
♂ 15-lb DBs

Comments on 220919

43 Comments

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Jeffrey Howard
December 16th, 2022 at 12:57 am
Commented on: 220919

M/27/5'8"/170lb

CrossFit AFK


48-56-40-80-81 - Rx (That was a mother fucker. Did beginner option that was listed back in 2018. Then I got 95-109-54-105-123. 35lb is way tougher. Plus my legs are pretty hit from squats.) Total 305.

(edited)
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Gregory Orsi
November 15th, 2022 at 5:39 pm
Commented on: 220919

430 reps

Rx

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Gregory Orsi
November 15th, 2022 at 5:41 pm

72

84

89

86

99

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James Gentile
November 6th, 2022 at 7:14 pm
Commented on: 220919

completed this RXd 10/10 I believe but lost the paper with the results! dips were the worst part, but jumping lunges were a close 2nd. brutal.

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Matt Jones
October 18th, 2022 at 12:44 am
Commented on: 220919

58+50+41+62+77=288rx

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Jeff Chalfant
October 10th, 2022 at 6:05 pm
Commented on: 220919

Did something else due to hazardous smoky air. 30 seconds on/off:

5 sets each of single arm tempo press: 40lb

6,7,8,8,8 each (continuous movement)

5 sets each of rear leg elevated lunge 40lb

10 reps all sets

5 sets of push-ups: 13,13,10,10,10

24:30 total

no warmup or food prior: busy morning


176lb/43y/176cm

(edited)
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Joseph DiFidi
October 7th, 2022 at 3:58 pm
Commented on: 220919

339 Total Reps

Subbed HRPU for Ring Dips, all else Rx.

DBSP 70

WJL 66

HRPU 57

WWL 57

DBPP 89

M/49/204#

(edited)
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Alexandre Beaulieu
September 28th, 2022 at 3:41 pm
Commented on: 220919

60/56/64/70/80

330 reps Rx

M/35/197

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Courtney Guthrie
September 27th, 2022 at 10:35 pm
Commented on: 220919

49,63,46,71,62

= 291 s


15# db

red band push ups


F/26/5’5/148

CrossFit AFK

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Derrick Antoniak
September 23rd, 2022 at 9:38 pm
Commented on: 220919

Intermediate scale (matador, no rings)

64

92

75

76

67

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Guilherme Souza
September 22nd, 2022 at 11:44 am
Commented on: 220919

Rx'd

313 Reps

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Ralph Keeley
September 22nd, 2022 at 3:38 am
Commented on: 220919

M/36/6’/175#


SP: 55

WJL: 77

RD: 50

WWL: 66

PP: 58


306 reps Rx


Deo gratias

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Lynette Vrba
September 21st, 2022 at 5:04 pm
Commented on: 220919

Intermediate Option:

For max reps at each station:

Tabata dumbbell shoulder presses- 69

Tabata jumping lunges- 100 (50 per leg)

Tabata jumping ring dips- 54

Tabata walking lunges- 91 (45 per leg)

Tabata dumbbell push presses- 84

♀ 15-lb DBs

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Andres Felipe Jimenez Echeverry
September 21st, 2022 at 4:32 pm
Commented on: 220919

Doble DB30lb


ST press39

Reverse lunges 62

Rinde dip 30

Walking lunges 55

Push press53

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Sam Meixell
September 21st, 2022 at 11:23 am
Commented on: 220919

Tabata dumbbell shoulder presses, 25# - 44

Tabata weighted jumping lunges, 25# - 29

Tabata ring dips - 10

Tabata weighted walking lunges, 25# - 51

Tabata dumbbell push presses, 25# - 70

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Juan Carlos Bermudez Briceno
September 21st, 2022 at 12:08 am
Commented on: 220919

Tabata dumbbell shoulder presses 64

Tabata weighted jumping lunges 64

Tabata Dips en caja o sillas 92

Tabata weighted walking lunges 70

Tabata dumbbell push presses 87

Total 377

@2x25lbs


2x

30 Russian twist con 10lbs 

20 bicycle crunches 

10 Vups

(edited)
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Sam K
September 20th, 2022 at 11:45 pm
Commented on: 220919

Rxish

With 35lb plates

DBSP 71

WJL 60

RD 48

WWL 62

DBPP 64


Son(14)

With 25lb plates(for SP, walking lunges & PP)

DBSP 50

WJL 90

RD 78

WWL 49

DBPP 45

(edited)
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Christian Simpson
September 20th, 2022 at 5:15 pm
Commented on: 220919

SC to 25# dbs...62/60/32/42/93

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Amedeo Alessio Cerea
September 20th, 2022 at 2:49 pm
Commented on: 220919

Strict Press 32

Jumping Lunges 55

Ring Dips 35

Walking Lunges 52

Push Press 46

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Marianne Truax
September 20th, 2022 at 2:00 pm
Commented on: 220919

We modified the beginner option:


Dumbbell shoulder presses: ~30

Weighted walking lunges: ~ 30

Assisted bench dips: ~15

Weighted walking lunges: ~30

Dumbbell push press: 84


10 lbs dumbbells


I didn't do a good job counting my reps. I just wanted to get through the workout.

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Steve Day
September 20th, 2022 at 1:03 am
Commented on: 220919

SP 54

JL 72

RD 51

WL 73

PP 96

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Nate Gordon
September 20th, 2022 at 12:59 am
Commented on: 220919

scaled to 25# dbs

SP = 53

JL = 68

RD = 38

WL = 61

PP = 81

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Kevin Owen
September 20th, 2022 at 12:02 am
Commented on: 220919

Intermediate:

50 shoulder press

78 jumping lunge

48 jumping ring dips

59 walking lunge

42 push press

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Wil Kinsey
September 19th, 2022 at 11:37 pm
Commented on: 220919

all with 25#kb

63 shoulder presses

67 walking lunges

40 ring dips

40 walking lunges (skipped last 3 tabatas bc knee pain)

58 push presses

total of 268

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Luis Oliveira
September 19th, 2022 at 10:37 pm
Commented on: 220919

Intermediate Option but with Weighted Walking Lunges


Tabata dumbbell shoulder presses 80

Tabata jumping lunges 96

Tabata jumping ring dips 80

Tabata weighted walking lunges 81

Tabata dumbbell push presses 84


https://youtu.be/mK0x00WtEII

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Matt Lee
September 19th, 2022 at 10:07 pm
Commented on: 220919

35# DB - 200 reps total


Press - 35

Jumping Lunges - 48

Ring Dips - 25

Walking Lunges - 48

Push Press - 45

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Antonio Alves
September 19th, 2022 at 9:33 pm
Commented on: 220919

Modified, using 2x 12,5 kg DB:

--

Tabata dumbbell shoulder presses: 33

Tabata jumping lunges (unweighted): 71

Tabata bench dips: 46

Tabata weighted walking lunges: 50

Tabata dumbbell push presses: 40

--

Peace.

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Michael Bishop
September 19th, 2022 at 8:16 pm
Commented on: 220919

Rode 6 hours of gravel trails this weekend, so did this without the leg legs :)


capped them at 4 for most sets (left shoulder still an issue but dumbbells are great for it)


Tabata shoulder presses: ~38

Tabata ring dips: 38

Tabata push presses: 38


35-lb DBs

(edited)
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Coastie Nick
September 19th, 2022 at 8:02 pm
Commented on: 220919

Rx’d:

Sh. P.: 51 reps

JWL: 52 reps

RD: 54 reps 

WWL: 67 reps

PP: 69 reps

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Chris Meldrum
September 19th, 2022 at 6:39 pm
Commented on: 220919

As rx’d, 327 total.


SP:  12-10-8-8-7-6-7-6  (64)

JL:  10-10-9-8-8-8-8-9  (70)

RD:  8-8-5-6-6-5-5-6  (49)

WL:  8-8-8-8-8-8-8-8  (64)

PP:  10-10-10-10-10-10-10-10  (80)


A bit under the weather today, so I had intended to take this at more like 90%.  This is hard to do with a Tabata though – I thought I was adding in extra rest, but I was plenty smoked by the end (and in the middle for that matter) of each of these.  Shoulder press and ring dip fall-off was totally muscular fatigue.  The rest were much more sustainable.


49m/5'10"/180

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Kobe Breazeale
September 19th, 2022 at 3:59 pm
Commented on: 220919

DB shoulder press: 60

Jumping lunge: 69

Ring dips: 70

Walking lunge: 72

DB push press: 79

= 350

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Jim Rix
September 19th, 2022 at 3:53 pm
Commented on: 220919

Legs were dead after yesterday’s heavy front squats.

Scaled to 23# DBs

SP 10-8-7-6-5-5-5-5=48

walking lunges 9-9-7-7-7-7-7-7=60

ring dips 4x8, 4x6=56

walking lunges 9-9-8-8-7-7-7-7=62

PP 3x10, 5x9=75

301 totally brutal reps, lunges a little shallow


180615: 314 reps


59/5’8”/155

(edited)
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Jonathan Elmore
September 19th, 2022 at 2:49 pm
Commented on: 220919

Still felling yesterday, #25 DB, Bar dips, no weights on either lunges

16-15-10-11-13-10-8-11=94

14-10-12-12-9-12-10-10=89

11-9-8-8-9-8-8-9=70

10-10-11-12-10-11-12-12=88

20-18-15-13-13-13-12-14=118

=459

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Michael Arko
September 19th, 2022 at 2:12 pm
Commented on: 220919

25.5-lb dumbbells, dips assisted from partial squat (no jump)

70-74-63*-49-64 = 320 reps

*Oops: 9 rounds of dips and 7 rounds of lunges


Last time 412 reps on 21-lb jumping dips, and (I think?) unweighted jumping lunges. Also, last time I did jumping dips and racked massive reps.

But honestly, way better last time. Perhaps I was much more rested.

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Lee Robinson
September 19th, 2022 at 11:49 am
Commented on: 220919

Lee 85-90-80-96-112

Noah (7.5Kg DB and PU) ?-?-?-?-? Didn't count

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Sam Johnston
September 19th, 2022 at 9:40 am
Commented on: 220919

DB shoulder press: 52

Jumping lunge: 68

Ring dips: 52

Walking lunge: 64

DB push press: 80

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Marco Antonio Menéndez Villa
September 19th, 2022 at 9:00 am
Commented on: 220919

56 press

84 jumping lunges

33 dips

88 walking lunges

88 pushpress


10 kg DBs

349 total reps

(edited)
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Jean-Christophe Cadeac
September 19th, 2022 at 6:52 am
Commented on: Workout Demo

the idea and the place to do the WOD is super cool

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Steven Thunander
September 19th, 2022 at 1:46 am
Commented on: 220919

Globo scale: sub for ring dips are TRX or regular bar dips. Don't worry about weighting these, there's not enough time for that. If you don't have a dip station or rings/TRX sub pushups on the dumbbells. If the gym is busy do the dips first. Stationary lunges can be subbed for walking lunges if space is an issue.


Bodyweight sub: clapping pushups, hand release pushups and regular pushups. Lunges as Rxed.

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Katina Thornton
September 19th, 2022 at 1:41 am
Commented on: Workout Demo

I can't help but wonder whose voice was commenting on the mustache.

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Chris Sinagoga
September 19th, 2022 at 1:19 am
Commented on: 220919

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Medium output followed by very short rest, a test for how well you can recover your stamina. Pushing without connection, squatting with unilateral loading and loss of connection.


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


POWER SCALE

As listed, but don't do all 8 sets before moving on; do one set then move to the next thing, still make sure you get 8 rounds of each


STAMINA SCALE

Same movements, but so static holds at whatever range you can keep for 20 seconds


COORDINATION SCALE

4 minutes practice of each movement (if possible, sub anything on the rings in place of not using the rings)


MY STUFF

Power scale, 4 rounds instead of 8


GENERAL FEAR LEVEL: 6

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Scotty McCartney
September 19th, 2022 at 1:17 am
Commented on: Workout Demo

Great demo vid! Hope to drop in for some Lake Tahoe WODs.

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Charles Meyers
September 19th, 2022 at 12:43 am
Commented on: 220919

Intermediate Option:

For max reps at each station:


Tabata dumbbell shoulder presses 67


Tabata jumping lunges 62


Tabata jumping ring dip 69


Tabata walking lunges 68


Tabata dumbbell push presses 59


♂ 25-lb DBs

(edited)
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