For total reps:
Tabata GHD sit-ups
Tabata Echo bike calories
Tabata GHD hip extensions
Tabata Echo bike calories
A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score is the total reps accumulated.
Post reps to comments.
Stimulus and Strategy:
Today’s workout is all about work and rest intervals, so choose options that allow you to move for as much of the work intervals as possible. Perform all 8 intervals of one movement before moving onto the next movement. Use caution on the GHD — if you are not consistently using the GHD to perform sit-ups or hip extensions, consider the scaling options below.
Scaling:
Reduce the total number of sets for each exercise. Consider 4 or 6 sets instead of 8.
To reduce the complexity of the GHD sit-ups, decrease the range of motion. For the GHD hip extensions, decrease the range of motion or consider performing Superman holds on the GHD.
In case of an injury or limitation, for the GHD sit-ups, perform V-ups or AbMat sit-ups. For the GHD hip extensions, perform unloaded good mornings. Look to replace the Echo bike with any machine you have available.
Intermediate option:
For total reps:
Tabata GHD sit-ups to parallel
Tabata Echo bike calories
Tabata GHD hip extensions
Tabata Echo bike calories
A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your score is the total reps accumulated.
Beginner option:
For total reps:
6 sets of Tabata AbMat sit-ups
6 sets of Tabata Echo bike calories
6 sets of Tabata good mornings (unloaded)
6 sets of Tabata Echo bike calories
This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 6 intervals. Your score is the total reps accumulated.
Coaching cues:
The GHD hip extension should look similar to almost every movement you perform in the gym. There is flexion and extension at the hips while the abdominals and spinal erectors help to stabilize the spine.
Resources:
The GHD Sit-Up
Rogue Echo Bike
The GHD Hip Extension
The AbMat Sit-Up
Unweighted Good Mornings
Find a gym near you:
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Comments on 250804
119 Comments
239 RX
M/42/5’9”/200#
Rx
69
84
59
84
Rx 175 reps total
Intermediate
201 reps/calories
Rx, 53/42/40/45 =180
Dude, 42
done 30 minutes after Strict Nicole!
CrossFit AFK
265 - Rx (82-50-85-48)
38 / M / 5'9" / 140lbs
V-ups 38
Assault bike 39
Unloaded good mornings 68
Assault bike 31
Total 176
Sit-Ups - 72
Cal Row - 53
45# Good Morning - 92
Cal Row - 55
Cal echo bike 35
Ghd Back extension 68
Cal echo bike 35
Total: 209 reps
WOD CrossFit.com 250804 – For Total Reps
TABATA – Core, Posterior Chain & Engine
8 x 20 sec ON / 10 sec OFF per movement
GHD Sit-ups: 52 reps
Row Calorie: 30 reps (sub for Echo Bike)
GHD Hip Extensions: 78 reps
Row Calorie: 25 reps
Total: 185 reps | Rx’d ⚡
https://youtube.com/shorts/FvMe-DDa1PQ
Today was all about power through the midline, explosive posterior chain, and keeping the engine on fire. Every 20 seconds was a battle — every rep a choice to push.
M/52/175lb Getting back into CF
Subbed bike with rower
Situps 48
Cal row 36
Good morning 52
Cal row 38
76 ghdsu
47 cal echo bike
90 ghdbe
44 cal echo
total- 257
233 RX
247 reps + cals
52- butterfly Sit-ups
61- AirDyne bike
80- Extensions
54- AirDyne bike
M/39/6’/177#
GHD sit-ups: 56
C2 bike: 66 calories
GHD hip extensions: 62
C2 bike: 59 calories
Deo gratias
Same RX, Echo bike change with burpees;
Total reps, 240
216 - scaled like a beginner but with full 8set Tabatha's (40 + 61 + 49 + 66)
1. GHD Sit-ups-70 reps
2. Bike erg- 43 cal (no assault or echo bike)
3. GHD hip extensions- 95 reps
4. Bike erg- 49 cal
Total- 257
Completed this WOD on Tuesday 5 August
1. GHD sit-ups: 53
2. Ski erg: 37 cal
3. GHD back extensions: 58
4. Ski erg: 38 cal
Nice work!
Sc ⚓ SU/bench back ext...80/34/96/38
Intermediate
73/38.3/88/39.7
239
Awesome job 👍🏼
70/40/81/44
235
V ups/cal row/good mornings #35/cal row
GHD Sit 11+11+10+10+8+9+9+9=77
Bike 6+5+4+4+4+4+5+3=35
GHD Hip 14+12+10+8+8+9+9+9=79
Bike 4+5+4+4+4+5+4+5=31
Total 222
1. 47reps
2. 33cal
3. 72reps
4. 37cal
63 ghd, 54 cal, 94 ghd, 57 cal, bike erg instead echo bike
205 reps
GHD Hip 70
Bike 75
Total 190
GHD hip extension 8, 10, 11, 10, 11, 12, 12, 12 = 86
Bike cal 53.79
Total 203.79
Assault bike only option
GHD sit-ups: 86
Echo bike calories: 58.2
GHD hip extensions: 70
Echo bike calories: 42.7
Total: 256.9
-GHD sit-ups-70
-Elliptical-62
-GHD back extension -73
-Row-52
-Total=257
GHD-42
ECHO-35
HIP EXT-80
ECHO-32
TOTAL-189
Rx 294 reps
GHD Sit-ups - 80 reps
Echo Bike - 59 Cals
Hip Extensions - 99 reps
Echo Bike - 56 Cals
*Ramped Echo Bike up above 70 RPMs every set!
**That was an interesting and challenging combo!
You killed that workout!!!!
60 cal skierg
86 hip extension
73 cal skierg
Decline bench for sit ups and hip ext
Assault bike cals
Rx
GHDs: 88
Airdyne Calories: 58
Hip Extensions: 100
Airdyne Calories: 64
Total = 310
Subbed rower cals:
GHD: 88
Rower cals: 57
HE: 120
Rower cals: 56
Total: 321
Dang, that’s a heap of HE’s. Hammies musta been screaming!
Scaled movements
G2G sit up and body weight good mornings
kept reps the same
218
255 total
GHD - 76. 10-10-10-10-9-9-9-9
Bike - 45. Mostly 5's and 6's.
HipExt - 90. 14-12-12-10-10-10-11-11
Bike - 44. Backed off for the first 4 sets, then went harder on the last 4 sets. Was hoping to get 45 again.
Tougher than I wanted it to be lol.
52m/5'10"/180
home gym, no GHD. V-Ups and hamstring curls in the power rack. With Luke
190 total reps
Echobike : 26cals
Hip : 68
Echobike : 28
Total 200
56 ghd situps (sets of 7)
52 cal row
64 hip ext (sets of 8)
58 cal row
Ow my legs.
Dad did 6 rounds of everything except final row:
30 abmat sit-ups elevated on 12” firm pads
15 cal row
18 supermans
28 cal row
Excellent 2nd row. That’s really pulling. And pushing, I guess.
Echo bike : 32cals
Ab-mat sit-ups : 71
Row machine- 43 cals
Total- 221
Hmmmm...I posted earlier but it's missing...one more time-subbed situps over physio ball with feet anchored full ROM, rowed cals on C2, 45#BB good mornings for GHD hip ext.
103/32/69/30 total: 234
Nice job Favo, love the mods👍🏼👍🏼👍🏼
On this day 20 years ago, Coach Glassman released a letter called Fundamentals, Virtuosity, and Mastery as a letter to all CrossFit trainers.
Thanks! I remember that!
Virtuosity!
Chris, thanks for the reminder, and hope all’s well with you and your box.
My man, great to have you post again and appreciate the link/reminder! Hope all is well with you.
No bike, subbed calorie rows.
66 GHDs + 49 cal + 82 HEs + 49 cal
= 246 reps
Switching time was not Rx'd. Maybe ~20s from GHD/HE to rower; 10s from rower back to HE.
Rx
255 reps
M50/76/179cm
For total reps:
Tabata GHD sit-ups
Tabata Echo bike calories
Tabata GHD hip extensions
Tabata Echo bike calories
forgot to count reps , nice sweat though
Ab Mat total 35
Assault Bike total 18C
Gm Total 48
Assault Bike total 18C
Rx
20 GHDSU
24 Back Extensions
M- 54/5'7 / 225
Intermediate athlete/scale 20 s. GHD sit-ups to parallel (62), cals. On Echo, (54), GHD back extensions (80), cals. On Echo (43), Total- 239
Thatsa nice workout, Dave.
50 yom / AbMat Sit-up and rower due to lack of needed equipment. 217 reps.
Well done 👍🏼
Back squats 5-5-5-5-5
165-185-185-185-165#
Today’s workout, c2 rower instead of bike
41 (6 rounds)-53-26 (3 rnds)-47
Stopped at 6 rounds of GHDs for a slight twinge in my back. Did 53 cals in row 1, but my phone was behind me and I couldn’t hear it well over the rower, but I certainly over rowed that round. Felt the squat work immediately in the hip extensions, so cut that off quick.
Great job Jim, hope the back is ok, and back squats before the workout is next level 👍🏼👊🏼
Total Reps: 228
Situps - 50
Echo Bike Cals - 62
Good Mornings (10# Plate) - 49
Echo Bike Cals - 67
Good work!!!
TABATA total reps 249
Bench sit-ups to parallel 55reps
Rower calories 60cal
Good mornings @15# 74reps
Rower calories 60cal
Great subs and awesome score!!!
Tabata=304
SU(elevatedAbMat) > 9+(7x11) >> 86
Elliptical > 8+(7x7) >> 57
HipExt. > 10+11+(2x12)+(4x13) >> 97
Elliptical > 8x8 >> 64
Wow, that's a lot of reps👍🏼!!!!
Life bike 22
Hyper extension 84
Life bike 28
Well done 👍🏼
Beginner option:
For total reps:
6 sets of Tabata AbMat sit-ups
16-13-12-10-10-10
6 sets of Tabata Echo bike calories
4-4-4-4-4-3
6 sets of Tabata good mornings (unloaded)
15-12-12-12-13-22
6 sets of Tabata Echo bike calories
4-4-4-4-4-4
Rogue Echo Bike cal
Good work!!!
90
47
88
46
Amazing job 👍🏼👊🏼💪🏼
Tabata GHD sit-ups = 64
Tabata Rower calories = 49
Tabata GHD hip extensions = 83
Tabata Rower calories = 50
246 total reps
If my gym had any working bikes I would have done more cals then I could get on a rower
Still a great score even with using the rower!!!
M/56/67”/150#
215. No GHD so…
tabata
Ab mat sit ups. 96
Echo bike cal 35
good mornings 48
Echo bike cal 36
Good subs and good work 👍🏼
GHDSU + V Ups= 70
Echo= 34
GHD= 56
Echo= 40
Great work and with the added v-ups!!!👍🏼👊🏼💪🏼
2.28 airdyne
For total reps:
Tabata GHD sit-ups = 58
Tabata Echo bike calories = 42
Tabata GHD hip extensions = 85
Tabata Echo bike calories = 49
234 total reps
Great job on the hip extensions!
Awesome job Marty and great score!!!
234 (63+53+65+53)
Awesome job!
Rx 236
71+42+81+42
Very well done!!!
Rxd at the Y. However subbed ski erg for the second echo bike.
50-58-55-47
210 total.
James great job as always. I've yet to try a ski erg, but feel like I would just gas out quicker...
RX - 237
71
57
58
51
Echo bike 52
Russia kettlebell swings 73
Echo bike 32
Total 230
Rx
167 (53, 40, 34, 40)
Good work!!!
2️⃣ Bike Calories (regular bike): 25 cal
3️⃣ Hip Extensions: 49 reps
4️⃣ Bike Calories (again): 35 cal
🧮 Total = 182 (73 + 25 + 49 + 35)
⏱️ Used 15:50 timer (4 Tabata sets with no rest between sets)
Great job!!!
SkiErg first round (AirBike was busy)
30 secs between tabatas to switch stations
79, 52, 113, 52
Total 296
Those GHD #s are awesome!
Exactly what James said, GHD's on fire 🔥!!!
48+39+51+44
Way to go!!!
170 (40+35+56+39)
Well done!!!