For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell
♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell
Post total calories/reps for each exercise to comments.
Stimulus and Strategy:
Today’s workout is a Tabata mash-up. Complete the full 8 rounds of the first movement before moving on to the next. Continue in the same fashion until all four movements are complete. Your score is the total number of reps completed. The loading of both the dumbbells and the barbell should be light and allow you to keep moving. If you have not been training consistently on the GHD, reduce the range of motion or substitute with AbMat sit-ups.
Scaling:
Reduce the total volume of the workout by limiting the number of reps performed within each interval. Reduce the loading of the dumbbells and barbell. Lower the height of the box.
Limit the range of motion on the GHD sit-ups by going to parallel or performing AbMat sit-ups. For the push presses, consider using a pair of lighter dumbbells. As for the bar-facing burpees, perform up-downs or step over the bar.
In case of injury or limitation, perform the box step-ups without a pair of dumbbells and lower the height of the box. Perform a plank hold for the GHD sit-ups. For the push presses, perform a single-arm dumbbell push press or shoulder press. For the bar-facing burpees, perform an up-down or pick any machine to use in place of the exercise.
Intermediate option:
For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups to parallel
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell
♂ 20-lb dumbbells, 24-inch box, and 75-lb barbell
Beginner option:
For max reps:
Tabata box step-ups
Rest 1 minute
Tabata AbMat sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
♀ 12-inch box and 35-lb barbell
♂ 20-inch box and 45-lb barbell
Coaching cues:
When cycling lighter push presses, think about bringing your glutes to your heels instead of your hips to your toes.
Resources:
Dumbbell Box Step-Up
The GHD Sit-Up
The Push Press
Bar-Facing Burpee - Jump-Over
Bar-Facing Burpee - Step-Over
The Box Step-Up
The AbMat Sit-Up
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Comments on 241231
122 Comments
209 RX
M/42/5’9”/195#
Tabata dumbbell box step-ups, 35#/24" - 34
Abmat sit-ups -76
Tabata push presses, 95# - 37
Tabata burpees - 26
25# dbs, forgot dbs on step-ups, KTEs for sit-ups
6x8
8, 7, 6, 5x5
8x8
4x8
(18kg)Db lunge 69
Sit up 61
(45kg)PP 40
Bf 51
32
40
48
24
M/38/6’/176#
211 reps Rx
BSU: 53
GHD sit-ups: 56 (7 reps each interval)
PP: 61
Bar-facing burpees: 41 (5 each; 6 in last interval)
Deo gratias
Rx
20/24/28/16
Rx but with anchored sit ups (no ghd av.)
50/84/61/45
db step up-48
ghd-71
push press-61
bar facing burpee-36
6 Tabata
DB Step up to a bench@2x10 Kg DB 50 reps
Sit up, legs bent 70 reps
Push press@2x10 Kg DB 80 reps
Bent over row, aternating on a bench@10 Kg DB 56 reps each arm
Front squat@2x10 Kg DB 70 reps
Deadlift@2x20 Kg DB 80 reps
As rx'd, 202 reps.
Box step-up: 5-5-5-5-5-5-5-5
GHD Sit-up: 8-9-8-9-8-9-8-9
Push Press: 9-8-8-7-7-5-5-5
B-F Burpee: 5-5-5-5-5-5-5-5
Step-ups and burpees were rough, but it’s only 20 seconds, so I was able to sustain sets of 5 for each. GHDs were like rest time. Could have pushed to get 9 each round but was
saving myself a bit. Suspected push press would fall off – the stamina for this builds up.
Happy New Year!
51m/5'10"/185
Box step-ups: 54 (20", 20lb DBs)
Hollow rock: 99
Push-press: 49 (75lbs)
Burpees: 45
Intermediate 218 reps
My Training on Wednesday afternoon, January 1 2025.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata Dumbbell Box Step ups 25 lb 20 in 6,6,5,5,5,5,5
Rest 2 minutes
Tabata GHD Situps 6,6,6,6,6,6,6,5
Rest 2 minutes
Tabata Push Presses 77 lb 8,8,6,6,4,4,4,4
Rest 2 minutes
Tabata Bar Facing Burpees 5,4,4,4,3,3,3,3
I completed 162 reps | 42 +5 47 + 44 + 29 reps.
https://youtube.com/shorts/J42K3Ickm4M
38 / M / 5'9" / 137lbs
16” step-ups with 15lb dumbbells 7-7-7-7-7-7-7-7 = 7/56
Ab-Towel sit-ups 7-7-6-6-5-5-5-6 = 5/47
15lb dumbbells push-presses 14-13-13-12-11-10-8-8 = 8/89
Parallette-facing burpees 3-3-3-3-3-3-3-3 = 3/24
Total 23/216
Probably should have used 20lb dumbbells.
239 reps
56 step-ups
78 GHDs
60 PPs
45 BFBs
scaled step-ups to 20 inches
M50/76/179
Rx
51 box
69 ab mat sit-up
116 single dumbell push press
40 burpees
Από που είσαι;
Intermediate but with ab-mat for situps
43+53+33+28=157
F27 176cm 72kg
Intermediate scaling. Didn’t count all reps but lowest rep rounds for each exercise were:
6
7
5
4
Intermediate-ish, not Rx due to box height and GHD ROM
Tabata movements w/ 1-min rest between movements:
DB box step ups @ 20” and 35#
GHD Sit ups to parallel
Push press @ 95#
Bar facing burpees
54 + 75 + 61 + 48
=238 reps
Correction: 62 DB Step ups
so 246 total
Nice work!
Good work!
got to the Y 15 minutes before they closed this afternoon and had to pivot to a garage gym session to end the year. Equipment subs included 40 lb weight vest step ups to 24” box. Plate stack and DB anchored feet for GHDs. Rest as listed.
55
63
71
41
rounds were equal or close to equal reps for everything but the push presses, which started hot and got pretty meger at the end. Nice sweat and happy NYE my virtual box friends!
230 reps!
Nice work!
Well done!
DB BSU 30lb 28 reps
GHD 48 reps
PP 75lb 50 reps
BFB 1 rep
127 reps total
Rx, 34-57-40-42=-105
Ops!!…173 reps
Ops!!…173 reps
Rx’d: 48 BSU, 73 GHD SU, 61 PP, 35 BFB =
217 reps
Awesome job as always!
Hell yeah dude! That’s hella good on those GHDs! See next year, brother!
Great work, brother!
DB BSU 30# 40 reps
Ab mat SU 71 reps
PP 65# 62 reps
BFB 35 reps
M/37/5’7”(170cm)/170lb(77.22kg)
total 237
bsu 42, abm su 94, bbpp 62(reduced load to 75lbs(34kg) in 4th interval), bfb 39.
my bfb tech needs refinement to join all you bad muthahs out there. Keep kickin ass everyone! See you in 2025.
Nice work, see ya next year
Well done!
First WOD back since breaking my wrist a month ago. The burpees were brutal. All as RX’d
step ups: 67
sit ups: 79
press: 112
burpees: 37
Edit: for a total of 295 reps
Wow! Awesome job! Welcome back!
Gott-dayum, that’s a lot!
You crushed that!
Crazy!
69 BSU
76 GHD
62 PP
62 BFB
Lol. Same! Great work!
Great job!
(Edited… couldn’t do math right after WOD)
Total: 226 RX 35/M/190
49 BSU
71 GHD
58 PP
48 BFB
Happens to me too! Hahaha
Total: 189 RX 35/M/190
38 BSU
71 GHD
50 PP
30 BFB
239 Total Reps
DB Box Step-ups: 7/7/7/7/7/7/7/7=56
GHD Sit-ups: 11/9/10/10/9/8/8/8=73
Push Press: 12/10/8/8/7/8/9/9=71
Burpee: 5/5/5/5/5/4/5/5=39
20lb DBs/24” Box
75lbs Push Press
Brutal WOD
Indeed it was, good work!
Nice work!
Int variation
34 (w/ one 45# plate)
71 abmat situps
51 (75# barbell)
32
Intermediate option:
For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups to parallel
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell
199 reps
M/35/205#/6’1”
Rx 56-56-82-48
242
Vacation mod, tabata of each: box step up to picnic table (~30"), rolled beach towel ab-mat sit ups, pike push ups & rolled towel facing burpees
52
80
66
32
Sounds like a nice place to end the year & you kept at it all vacation. Well done!
Great mod!
My son did the same workout later in the day:
62
79
48
30
3.5" deficit deadlifts 5-5-5-5-5-5
185-195-215-235-235-215#
Still not pushing all out on these, as I can really feel those first few inches in the lift.
Today's workout: 20" box w/ 20# DBs, full ROM GHDs, 65# PP, regular burpees
BSU: 50
GHD sit-ups: 56 (6 per set)
PP: 64 (8/set)
Burpees: 41 (5/setx7, 6 in final set)
211 reps
Happy New Year to all, and looking forward to another fit year with my virtual box-mates! Thanks to all for helping motivate me in 2024.
62/5'8"/155ish
Very nice job! I tried out those deficit DLs last week(?) & definitely felt it the next day!
Happy New Year to you too!
Excellent work Jim! Thank you for helping keep me motivated in 2024!
Oops. 7 GHDs/set.
Nice job, brother!
Same to you Jim!
Scaled
20" Box step-ups 25# DBs
AbMat Situps (butterfly, unanchored)
Push Press 65#
Bar facing Burpees
50-80-105-40 = 275 reps
Not a max effort but just kept moving, though at a greater pace than intended. Don't let the reps fool anyone - feeling under the weather so I heavily scaled with intent to just check the box today but have trouble slowing things down once I get moving. I'm sure to pay for that later.
Good attitude today...your mind told you the right thing to do, so you scaled, but your heart told it to piss off and went hard!
Jim put it perfectly! Nice work! Hope you're feeling better quickly!
Your an ass-kicker
You’re*
Putting ups some number today! 💪
238 Total
44 (25# DB 24”)
82 (Ab Mat)
77 (75#)
35 (Bar Facing)
Intermediate-ish
Good fight
20 in box/20# DB/55# BB/GHD-over physio ball, anchored feet under DBs, full ROM, burpees as Rx'd
62,98,41,33-234
Wishing you all a safe & happy NYE; see you in 2025!🎇
Great job, Favo! See you in the new year!
234! Happy new year
Awesome # of GHDs!, and you smoked me on the BSU as well. Way to go!
Nice work, Favo. See ya next year.
Great job! Looking forwards to another great year with all of you!
234- Rx
Yas queen
Hell yeah
Great work!
M 40-44 200# 69"
Rx 32+66+87+37 = 222
238 RXd
61,60,80,37
Excellent!
Intermediate
61 + 102 + 57 + 41
261 Total
Great job on the GHDs!
Intermediate
dumbbell box step-ups, 9,5kg dbs
AbMat sit-ups instead of GHD
push presses, 30kg bb
burpees, just burpees instead of bar-facing burpees
50+70+72+33=225 reps total
Beginner option:
For max reps:251
Still...that's a lotta reps, Charles.
That is a lot of reps! Moving!
Nice work!
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T2B instead of sit-ups - 70
box step ups w/ 45
push press #95 - 35
burpees over bar - 32
Rx 36-68-66-50
220
Solid!
Well done!
Bad ass
183 total
I counted everything together, so I don’t know how many of each exercise I did.
It was a tough one
box step ups 38
GHD sit ups 52
push presses 40kg - 33
Bar facing Burpees 34
157 reps in total.
happy new year!
For max reps:
Tabata box step-ups. 6,5,6,7,7,7,8,8
Rest 1 minute
Tabata AbMat sit-ups 8,8,8,8,8,7,7,
Rest 1 minute
Tabatta push presses 8,10,10,10,8,8,8,9
Rest 1 minute
Tabata bar-facing burpees 3,3,3,3,3,3,3,3
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
W: 12-inch box and 35-lb barbell
M: 20-inch box and 45-lb barbell
56
64
74
40
234 total
234! But yours were at Rx! Great work!
Awesome
Rx
box 42
GHD 60
push press 82
burpee 40
total 224
Nice! Ton of push presses!
162 Intermediate scaled
20#| 20”
situps
Push Press @75
BF Burpees
Inter (kipping HSPU’s instead of PP. Ab mat sit-up instead of GHD. Burpees over bar instead of Bar facing burpees).
10kg x 2DB box step-up = 48
Ab. At sit-ups = 88
Kipping HSPU = 40
BOB = 48
Total - 224
RX: 137
(43,50,15,29)
Rx:
155 (40-40-40-35)
Good one to finish the year. Added this to my strict press lifting session so push press was harder than it should have been. Total score 214. Scaled the GHD for ab mat sit ups. Happy New Years.
Ouch, after a series of heavier presses.
Globo wod: dumbells sub for the push presses are to use the same dumbbells for the box step ups, and to do burpees facing the dumbbells. Ghd situps sub situps sitting perpendicular on a bench with your feet under heavy dumbbells and do situps touching the ground behind you or abmat stick situps. For box stepups step up to a bench or do weighted stationary lunges at the same weight.