Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.
Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.
Intermediate Option:
225 reps for time
Beginner Option:
150 reps for time, following the pattern:
20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
Comments on 210111
144 Comments
CFWUx1 1rd 10 reps of each
13-23-10-20
13-23-10-20
10-21-10-20
10-21-10-20
320 in < 8 mins
9:22 Rx
Tainara 13:00 300rep scale
9:25 beginner. Pull ups assisted
11:45 Rx’d
10:40
rx
14:02 RX
no time measured im Back to the Rutine from long Rest.
I completed 100 Reps, with this estructure, Remaining 200 was with barbell row.
Before start I perform a usual Warming up.
11:01 rx’d with standard kip (not butterfly) and abmat situps, 12 pull-ups unbroken per round consistently. Pushups 19 max and 12 min., I think I missed a round of pushups in there though, second to last round, squats 16-20 per round and 11-14 sit-ups.
178/41/69”
6:30
M/35/6'/175#
9:48, Rx
Pull-ups: 16/15/11/11/8
Push-ups: 21/20/15/15/12
Sit-ups: 11/12/11/12/12
Air squats: 19/20/20/20/19
M/31/6'/195#
Rx 13:44
10:58 scaled inverted rows for pull ups. Enjoyed it!
Rx : 11'50 (52/51/52/49/48/49)
https://youtu.be/Lk4AZ8A-Ybc
300 reps for time, following the pattern:
20 seconds of strict pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
Time: 12:20
9:30 rx’d
M/25/5'8"/155lb
CrossFit AFK
12:40 - Rx (push-ups on parallettes)
M/38/175cm/71.5kg
8'04
225 reps, did push-ups on dip machine, and subbed KTEs for sit-ups
12:10
9:42 rx
Poder asistir al seminario de CF-L1 en Madrid fue sin duda una gran experiencia, donde quedó más que demostrada la pasión de cada uno de los asistentes por el CrossFit, dadas las condiciones meteorológicas que acontecían en esos momentos; y gracias a los miembros del seminar staff, Carlos, Emily y Rick, por su comprensión, dedicación y por todos los conocimientos que nos enseñaron durante el fin de semana.
Un placer reencontrarme con Carlos y Emily :)
M/49/5'9/156
Did wods out of order this week and I was really worried about doing this after Andi. Turned out to be ok.
Averaged 58 reps a round so got 300 in the push ups of rnd 6.
10:36
10:37 Rx, when I hit 300. Kipping PUs. First body weight met con in over 6 years. 🥵
Use Task Tabata spreadsheet
As Rx’d
7:30
M/24/1m73/72kg
Hello, I'm French guy. I start CrossFit this month without teacher.
I do this Wod with Strict Pull up
305 rep in 16"00
Strict Pull Up 5, 4, 4, 3, 4, 3, 3, 4
Push Up 14, 10, 10, 9, 10, 10, 7, 7
Sit Up 8, 8, 8, 9, 10, 8, 8, 8
Squat 18, 17, 16, 16, 16, 15, 16, 17
Just back into CF, is this supposed to be strict or kipping pull-ups?
I think it's supposed to be kipping pull-ups.
This is "standard" pull ups Crossfit.
11:53 subbed ring rows and knee push ups
17:02 RX
M/50
screwed up order twice but good workout
Rx 10:40
MALE / 37 / 5'9" / 185
SUB'D RING ROWS FOR PULL UPS (LOW ANGLE)
OTHERWISE RX'D
7:39
RING ROW - 18/18/13/10/9
PU - 25/27/24/25
SU - 14/14/12/14
SQT - 18/20/20/20
Got a good mental workout using the rest periods to add the reps up lol
Intermediate 225 reps 10:46
11:47 RX
12:33 RX..
M/41/142lbs
RX - 10:42
M/ 46/ 136 lbs/ 5’-6”
As Rx: I used our really thick bar for pull ups. I completed in 8:00 or maybe even a few seconds below 8:00 as I finished 303 reps.
first round: 15, 20, 20, 18 = 73
2nd Round: 15, 20, 22, 17 = 74
3rd Round: 15, 23, 18, 16 = 72
4th Round: 15, 20, 17, 22 = 74
accidentally added wrong and actually stopped with 293. Banged out 7 more reps when I found out in about 10 seconds. So I will log: 8:10.
good WOD. Looking forward to trying it again and actually pushing harder on all sets. I was surprised how even I went overall, and how slowly I completed the air squats but I was true to the movement with ful ROM. Last squats were was pulling with my arms and was getting back to my old faster speed and higher reps.
I may do a. 500 next time to test that out also.
14'20'', 7 rounds, 320 reps
12/17/14/12
10/17/12/11
9/15/12/12
8/15/12/10
10/15/11/9
8/12/13/9
6/14/11/10
34 / M / 5'9" / 137lbs
Beginner scale
8:17
Knee push-ups were weird.
5 3/4 rounds
11:20
I did reps instead of time, barbell rows instead of pullups (20 reps, 10 second rest, etc) and did the full 300 reps before realising there was a beginners version.... dumbass.
10:15 RX, Kipping pull ups
61-61-61-55-54-8
Self Scale
300 reps
Ring rows (high parallettes)
knee pushups
abmat situps
squats
12:55
So I scaled the movements but not the reps. Glad I went the full 300 reps, cuz at 225 my stamina bar was still in the green. I never really hit the wall and was able to pretty much go unbroken each 20 sec round. It's amazing how those 10 sec rests can keep you going for a while. Something to think about with any metcon WOD.
Rx 10:23
11:40
Started 10-10-13-15 for 3 rounds and went to 12-12-13-15 for the last 3 rounds.
M 43 / 195
Time 11.31
switched the pull ups for kettlebell swings @24kg
I had a really good time at the CF-L1 training course at Gambit CF in St Louis, MO. I would like to thank Jenni Orr, Kelley Jackson, and Luke Burton for taking time out of their lives to fill my brain housing group with CF knowledge. They were all very professional, knowledgeable and approachable.
A special shout out to Jenni Orr. I had the opportunity to obtain my CF-L1 while stationed in Iraq, 2009/2010. That training session included Jenni Orr, Miranda Oldroyd, Dave Castro and Greg Glassman, to name a few. I can never be thankful enough or honored enough that they flew half way around the world, into a war zone, just to train military members.
I never thought I would ever get the opportunity to meet any of those individuals again. But, lo and behold, I walk into CF Gambit this past weekend and there is Jenni Orr. I was speechless. So very good to see her again and catch up. She is a great person and a true ambassador for CF!!
Thanks again to all three trainers and I look forward to sharing my knowledge with others.
5 rounds after a long break of just kettlebell work and a fairly seditary Christmas.
9:20 Rx
strict pull-ups
8.5weeks post op from ACL replacement surgery
Deep Ring Rows
HRPU
Strict AbMat SitUps
Air Squat to wallball
Time: 14:52
9:50, took me exactly 5 complete rounds.
Rx about 13 minutes.
JonNYC
11:15
strict pull ups
10:42
Thank you Gary, Nuno, & Dan!! This training was so fun & I'm glad yall got to experience snow in texas!
M/53/5’9”/168, new to CF
14:38
NOTES:
Still have some heel and calf pain from the last run and wrist pain from a fall. Used dumbbells for push ups bc of wrist pain
12:06
Pull ups, Press ups, GHD sit ups, Air Squats
225 Reps in 11:50
09:50, C2B pull ups, press ups, GHD sit ups, Air Squats
Scaled
Band assisted pull ups
12.03 min 😅👍
liked it, want to try again with out the toddler tornadoes jumping on me...
~9m50s (ish)
Thanks
11:57 rx
Strict pull-ups. All as RXd.
9:13
14:54
as prescribed, did scaled pullups with 55 lbs bent -over rows ..
Might of done this one “wrong”. I was counting 150 for each movement. As I completed 150 that movement dropped out of the equation. Got down to sit ups. Made it to 97 before I was crushed. 27:30 with two breaks Of 2 mins each
35/M/6’4”/266
16:49
8/14/10/15
8/13/11/16
7/11/11/15
7/10/11/16
6/10/10/17
6/12/10/17
6/10/11/17
7/10/11/18
7/12
M 50/190/6’
10:16.
11:48RX
*strict pull ups
6 minutes before I did ELLEN
2 (25#) KBs for thrusters
20:05
Matt - 10:12 rx m/40
Meghan - 13:13 sub 20# DB rows for pull-ups
Nuno, Gary, and Dan were the best!!! CFL1 in Georgetown TX was awesome! Great group of people and learned so much from the instructors.
Rx’d
7:29
RX 16:31
11:08; RX except for pushups (knees)
*Task Tabata*
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
___________________
300 Reps:
Time;- 09:50 min
~10:40 Rx
*counted each segment but couldn’t keep track so did 6 rds of everything then counted back where 300 reps was and what the time was. At 10:50 I had 307 reps at the 6th round of sit-ups.
Had a lot of fun with this workout!
12:35 RX.
Found it really hard to keep track of reps so I did 7 rounds and figured that’d be roughly 300. I used a green band for pull ups and scaled to knee pushups.
18'08
Strict Pull-Ups
M/49/5’10”/200#
10:15. Ring rows @ horizontal subbed for pull-ups. 61/61/58/54/57/9 for each round.
8 min w/strict pull ups
300 reps for time, following the pattern:
20 seconds of horizontal rows
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of AbMat sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
SCORE: 316 reps in 18'03'' (61+77+70+108 across 9 rounds)
Hard to keep score, didn't move very efficiently between stations. Still, Fun WOD 👍
9:20 RX
17:30 green band strict pull-ups o/w rxed
M/45/185 Rx: 12:43
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14:41 Rx
disappointed with my time but at least I go through it
As rx’d, 8:15.
Pull: 17-16-17-16-10
Push: 22-20-18-17
Sit: 16-15-15-15
Squat: 22-21-22-21
Total: 77-149-221-290-300
Interesting WOD. Switching movements makes this much less of a stamina play, and emphasizes speed/efficiency of movement (assuming metabolic capacity is there). I started to fatigue somewhat on push-ups, having to break in rounds 3 and 4. Everything else held pretty good, although round 4 felt a bit different than round 1. In round 5, I wasn’t sure how many reps short of 300 I was, but figured it was around 10 or so. I ended up doing 13 to be on the safe side, but had broken at 10 by chance and looked at the clock.
47m/5'10"/190
11:07
14:32(c)
17:03 RX
Impressive times by everyone today! I only wish I could say that I did 600 reps, and that’s why it took me twice as long. But...that’s not the case.
M/55/6’0”/181
“Task Tabata”
Rx: 8:14
R1: 17/21/20/21 (79)
R2: 15/20/20/21 (76)
R3: 14/19/18/20 (71)
R4: 13/18/18/20 (69)
R5: 5 (5)
Rx 11:47
Lacking in upper body strength, I had to make my time up in the sit-ups and squats. My goal was 50 reps per each tabata cycle. This kept me from moving to failure in the beginning.
Did 13:53
8:18 Rx
PU: 16-16-15-14-12
Pushups: 24-24-24-20
Situps: 15-15-13-12
Squats: 20-20-20-20
m/52/5'11"/200#
RX: 8’49
Rx 11:40
RX 10'39''
great wod to push the pace in the series thanks to the 10'' rest
M/73KG
I did 7 rounds (14 min - 334 reps) since I knew it would put be over the 300 mark:
Strict pull-ups/pushups/situps/squats
1 - 6/12/8/14 (40)
2 - 7/13/9/15 (44)
3 - 8/14/10/16 (48)
4 - 8/16/10/16 (50)
5 - 8/18/10/16 (52)
6 - 8/18/10/16 (52)
7 - 6/16/10/16 (48)
09:21
13:44. Strict pull ups. Fun one to hit in the basement gym!
Rx’d 11’30’’
CFL1 Training at Crossfit Omega, in Plano, Texas completed! A huge thanks to the Coach & Course Instructors Abi, Gale, & Zach. The course training exceeded my expectations...Well worth it! I learned more than I ever anticipated. can now go on to certify for our Kids Crossfit program at my home box.
M/35/225
9:39 RX
17/20/13/17
13/17/14/16
15/18/13/18
16/15/11/18
16/13/11/9
9:40. Ein guten Workout 👍😉
Rx’d 12:10
225 reps
12:40
M/6'/233
rx (Strict pullups):
7:49
9:10.
It's a rare workout when I can actually have competitive times... So this was fun. Like other commenters, wasn't quite sure what a "good time" was for this; appreciated the challenge and variety.
And I realized I missed the sit-ups portion. So mine was pull-up, push-up, and squats. And apparently I need some reading practice. I'd assume including sit-ups would have slightly slowed me down. So take my time with a grain of salt:).
Either way, nice work!
Lol I think you would have come in around the same. Nice job!
9.40
ring rows for pull ups
17:46 Rx
This was a new concept and kinda fun.
M 53/68”/157 lbs
M/46/6'2"/185#
Rx'd
10:35
Rx...11:46
10:45 total time
cleared 300 with 5 push-ups on seg.22 (5.5 rounds)
Thank you to Melissa, Denise and Spencer for a great weekend at the L2 in Danbury, CT - CrossFit 203. What an amazing (and humbling) experience.
Intermediate option 15:25
15-15-15-15 jumping pull-ups
12-12-13-13 RX
14-14-13-11 RX
16-16-16-17 RX
Scaled Rx with banded pull ups
14:25
11:44 sub upright rows for pull ups
RX’d, strict pull-ups: 10:17
RX - 10:50
Not a big tabata fan, but the task aspect of this one was fun.
I also put my result in a new online fitness journal I built. It’s free for anyone interested in that kind of thing. And feedback is always welcome :)
RX - 11:35
11:22 Rx
Pull Ups: 15, 13, 8, 11, 10, 8
Push Ups: 18, 16, 15, 14, 13, 9
Sit ups: 13, 12, 11, 12, 12
Air Squats: 16, 18, 19, 19, 18
M/28/6’1”/200lbs
Rx 7:15
M/44/80kg
Strict pull ups
I just did 6 rnds --knew I'd be safe that way.
total of 322
Forgot to stop my watch. It kept running while I was totaling up the reps
More than 12 min, less than 13.
m/50/175
9:05 - Subbed hollow rocks
I strongly suspect there's a similar "Time Priority" test in our very near future.
16:33
L’esperienza CF L1 a Madrid é stata meravigliosa. Non avrei mai pensato di poter ricevere così tante informazioni utili in soli 2 giorni. È veramente incredibile la sensazione che mi ha lasciato sia come atleta che come coach. Un grazie speciale ai coach Carlos, Emily e Rich che con la loro passione e competenza hanno reso questo corso un’esperienza fantastica!
Thanks Enrico for spending the weekend with us! What an amazing one it was. Looking forward to seeing some muscle ups in the future! Take care.
Este fin de semana la experiencia vivida en el curso CF-L1 en C1CrossFit (Madrid, España) ha sido increíble. La cantidad de información y conocimiento que he adquirido en 2 días ha superado por mucho las expectativas que tenía de ésta formación. Los coaches Carlos, Emily y Rick nos han dado herramientas de calidad para mejorar la salud de las personas que entrenen con nosotros. Gracias por esta experiencia.
Gracias Ivan por tu presencia y actitud durante el curso. Fue un placer conocerte!
Mil gracias a ti Ivan por venir con la mente abierta a aprender y mejorar. Espero verte en otro seminario en el futuro. Un abrazo!
Foi um final de semana de muito aprendizado. Parabéns a toda a equipe (Jobst, Neto, Vivi e Camila), que além de mostrar muito conhecimento, também mostrou muito carisma e dedicação em todo o curso. Muito obrigada ao box Saurus por nos receber tão bem, e parabéns pela ótima estrutura oferecida.
Obrigado, Tatiana. Foi nosso privilegio e prazer. Tudo de bom para sua estada no Brasil. Talvez a gente se ve na próxima vez na Alemanha.
10:45 RX’d
hardest part was counting!
Did 9:19, I have never done a wod like this before so don't know wether to be happy or unhappy with the result
13:40
Scaling: Ring rows
42reps round 1+ 50 + 50 + 52 + 46 + 42 + 18
M/33y/186cm/92kg
RX: https://youtu.be/rNlBi-o3oYY
(62reps)1：19，15，10，18
(65reps)2：18，18，10，19
(64reps)3：19，15，10，20
(61reps)4：19，14，9，19
(48reps)5：10，12，9，17
CF-L1 training at Omega CrossFit in Plano, TX was absolutely awesome. I cannot wait to bring all the information I've gained back to my box. The coaches Gale, Abi, and Zach were outstanding in explaining the course material and keeping everything fun and engaging! Thank you CFHQ Staff.
8:54rx
like all tabatas, really easy to get suckered into a couple of BIG first sets that you pay for later...
M/45/185
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Pull-up - overhead pulling with skill (core-to-extremity)
Push-up - pushing at midrange
Sit-up - changing orientation with an emphasis on pulling from the hips
Squat - squatting with an emphasis on speed
MAIN DECISION
Do I have the experience/fitness for 20 seconds of work at these stations to give me a good dose of stamina?
TECHNIQUE SCALE
6 rounds of:
1:00 kipping practice
1:00 push-up practice
1:00 hollow rock practice
1:00 squat practice
CONSISTENCY SCALE
Tabata pull-ups until you get to 100
Tabata push-ups until you get to 100
Tabata sit-ups until you get to 100
Tabata squats until you get to 100
*or pick a different number to hit
INTENSITY SCALE
As is, but really crank up the speed of the movements.
MY STUFF
I ended up losing count, was getting 70-80 reps per round. I did 5 rounds to be safe.
GENERAL FEAR LEVEL: 5
I had a blast this weekend at the CF-L1 training course at Omega CrossFit in Plano, TX. The instructors were very energetic and made it very interesting and easy to soak up the information given. I learned so much and am confident that I will succeed and be able to change lives. Thank you coaches.