Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For this workout, your Tabata score is the least number of reps performed in any of the eight intervals. The measurement unit for the row is calories.
Post your Tabata score for each exercise and sum of all five Tabata exercises to comments.
Compare to 190511.
Scaling:
If needed, modify the movements so you can work without hitting failure for the first few intervals. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata elevated push-up
Rest 1 minute
Tabata sit-up
Comments on 230112
56 Comments
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CFWUx2
6 20 9 11 8
SDHP with 35 lbs. dumbbells: 9
squats: 11
pull-ups: 5
push-ups: 8
sit-ups: 8
M/37/5’8”/178
43 total
row-8
squat-14
pull(Kip)-6
push-6
sit-9
-then-
snatch practice
1 rep every 30 sec x 20 @ 75
Row = 6 cal
Squat = 13
Pull-ups = 7 (kipping)
Push-ups = 8
Sit-ups = 6
M/27/5'8"/170lb
CrossFit AFK
50 - Rx (7-20-6-7-10)
row 9-10-8-9-7-7-8
squat 22-21-21-20-20-20-20-20
pullup 8-8-8-8-8-6-6-6
pushup 8-8-8-8-8-8-7-7
situp 12-12-11-11-11-10-10-10
rx M42, 165#
row, 7 (7 8 7 7 7 7 7 7)
squats, 17 (17x8)
pull-up, 5 (10 10 9 7 5 5 5 5)
push-up, 15 (20 20 20 15 15 15 15)
sit-up, 12 (12x8)
Score 56 (480 total reps)
Push-up machine!
Modified:
--
Tabata DB SDLHP @ 2x 7,5 kg:
> Min 11, total 94
Tabata OH squat w/ PVC pipe:
> Min 12, total 113
Tabata inverted row:
> Min 4, total 40
Tabata push-up:
> Min 4, total 44
Tabata GHD sit-up from bench:
Min 7, total 64
--
Peace.
Row 5
squat 10
Pull Up 7
push up 7
sit up 8
Row: 4
Squat: 14
Pull-Up: 8
Push-Up: 4
Sit-Up:8
Air bike: 5 Cal
Squat: 11
Pull-up: 3
Push-ups: 3
Sit-ups: 6
Total: 28
5 Row 50 (5/6/6/8/7/5/6/6)
15 Squat 120 (15x8)
5 Pull up 47 (7/7/7/6/5/5/5/5)
7 Pushup 59 (10/7/7/7/7/7/7/7)
9 Sit up 80 (9/10/10/10/10/10/10/11)
Score 41
Total 356
Tabata row 5- cal
Rest 1 minute
Tabata squat 10
Rest 1 minute
Tabata pull-up strict 2
Rest 1 minute
Tabata push-up 9
Rest 1 minute
Tabata sit-up 5
Row = 5 reps were the lowest score for one round.
Squat = 14 reps were the lowest score for one round.
(Strict) Pull-up = 2 reps were the lowest score for one round.
Push-up = 4 reps were the lowest score for one round.
(GHD) Sit-up = 4 reps were the lowest score for one round.
M/36/6'/180#
Row: 7 each
Squats: 18 each
Pull-ups: 7 each
Push-ups: 10 (7x10; last round 12)
Sit-ups: 10 each
Total: 52
Deo gratias
row - 7
squat - 17
pull ups - 7
push ups - 8
sit ups - 10
= 49 410 reps total
compared to:
row - 7
squat - 16
pull ups - 4
push ups - 7
sit ups - 10
44 383 reps total
Row: 6 cals (mix of 6s and 7s)
Squats: 18 (19/19/19/18/18/18/18/18)
Pull-ups: 6 (8 rnds of 6)
Push-ups: 9 (13/13/13/13/13/9/9/10)
Unanchored abmat Sit-ups: 8 (11/10/8/8/8/8/8/8)
Final score: 47
190511: 54 (7/18/5/12/12)
150111: 56 (7/17/7/14/11)
60/5’8”/153
Row: 7/7/7/8/7/7/8/7
Sq: 15s
Pullups: 5s
Pushups: 20/15/10s
Situps: 12/11s
Total reps: 402
Male 29/6’1”/195lbs
Tabata this !
total score 35 (333)
Tabata
Row - 5
Ring pull up - 4
Press up - 6
Air squats - 9
Sit up - 6
Score 30
7 calories, 13 squats, 6 pull-ups, 9 pushups and 10 sit-ups.
Way to lead the way, Jules!!! Keep up the good work!!! And good luck at the Open!! Your story is inspiring!!!
7, 15, 8, 7, 11
= 48
Pull ups scaled with band
Row 8, 76
Squat 12, 114
Pull upss 9, 78
Push ups 12, 105
Sit ups 10, 96
Rx’d - 47
*strict pull ups
Total under estimated this one!
Rx
Row (drag 7) - 8 (8,10,9,8,8,8,8,8)
Squat - 16 (18,18,16,16,16,16,16,16)
Pull-up - 6 (8,8,8,8,8,6,6,6)
Push-up - 12 (18,16,16,16,16,16,13,12)
Sit-up (abmat unanchored) - 12 (14,13,12,12,12,12,12,12)
Total score - 54 (479)
Wasn't sure how my elbow was going to handle the rows, pull-ups, and push-ups, so I was a little reserved at the start of those exercises. I suppose it helped me in consistency between periods of work.
Tabata row- 5 cal
Rest 1 minute
Tabata squat- 15
Rest 1 minute
Tabata pull-up- 5 with bands 100 lbs
Rest 1 minute
Tabata push-up- 6 on knees
Rest 1 minute
Tabata sit-up- 7
Rx
99.5cal
104 squats
57 pull ups(16 in the first round blew the rest)
85 push ups
89 situps
Total = 434.5
Son (15)
Rx
86.5cal
116 squats😯
48 pull ups
51 push ups
77 situps
Total = 378.5
Oops, didn't score right either 🤷♂️
Rx’d:
Row: 6,7,6,6,7,6,7,7
Squat: 23,22,22,22,22,22,21,20
Pull-ups (kipping): 20,13,11,9,8,7,7,7
Pushups: 30,19,14,12,12,8,7,8
Sit-ups (abmat unanchored): 14,14,13,13,13,13,13,13
Total of lowest reps: 53
Set an idiotic fast pace on first rounds of pullups/pushups. Lesson learned.
190511:
Row: 8 cal
Squat: 18
Pull-ups (kipping): 8
Pushups: 11
Sit-ups (unanchored): 10
Total of lowest reps: 55
You really did start at a sprint with those. Nice work!
Scored the wrong way.... didn't read past the WOD oops.
row-73
squats-147
pull ups- 67
push ups- 62
sit ups - 95
Total 444 reps
M/42/5'7"/195
Rx 57
230112: 7/20/6/10/10 = 53
190511: 6/17/6/12 = 41 - No Situps
150111: 7/14/4/8/10 = 43
Sumo deadlift high pull : 8
Squat : 17
Pull-ups : 10
Push-up : 15
Sit-ups : 13
Total : 63
Row 8 total 67
Squat 15 total 139
Pull-ups 9 total 86
Push-ups 12 total 104
Sit-ups 12 total 104
Airbike 6
Squat 20
Pull up 10
Push up 12
Sit up 12
row 6- cal
squat 18
strict pull-up 5
push-up 11
sit-up 10
Score: 6-19-6-11-10 = 52
Detail:
Row 7-7-7-7-6-6-6-6 = 52
Squat 19-20-21-20-21-21-21-22 = 165
Pull-Up 12-10-9-9-6-6-6-7 = 65
Push-Up 15-16-13-12-11-11-11-11 = 100
Sit-Up 10-10-10-10-10-10-11 = 81
TOTAL = 463
WARM-UP
CFWU x1
2 rounds :
125m row
5 paused squats
5 kipping
5 paused push-ups
10 alt v-ups
4 air squats
4 pull-ups
4 push-ups
4 sit-ups
3 x 30"on 30"off row
WOD Tabata This !
Row : 7
Squat : 19
Pull-ups : 6
Push-up : 6
Sit-ups : 19
Total : 57
CORE
6 x 20" on / 10" off
Hollow rocks
Arch hold
COOL-DOWN
5' nasal breathing row
Row: 8, 71
Air squat: 18, 144
Pull-ups: 5, 55
Push-ups: 5, 51
Sit-ups: 9, 76
Total: 45, 397
Beginner Option:
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
7+17+7+10+11=52
NTS: don’t drink coffee prior to next time
Ha ha ha!!! I ate chicken salad, carrots and cucumbers 15 minutes before I started… I don’t recommend that either.
Tabata row 4/4/5/5/5/5/5/5
Rest 1 minute
Tabata squat 12/12/12/12/12/12/12/12
Rest 1 minute
Tabata pull-up (strict) 5/5/5/5/4/4/4/3
Rest 1 minute
Tabata push-up 12/10/10/8/8/7/6/6
Rest 1 minute
Tabata sit-up 8/7/8/8/8/8/8/8
4+12+3+6+7=32
did the gymnasty Annie yesterday so took out the sit ups. Lowest numbers per round were:
Row: 6 cals
squat: 11
strict ring pull ups: 1
push ups: 5
M/47/245
Row 4 (42 total)
Squat 12 (98 total)
Inverted row 13 (105 total)
Elevated Pushups 13 (106 total)
Sit-ups 15 (120 total)
by far the most challenging one for me to date.
Keep going Dan!!
41
103
26 (strict pull-ups)
64
91
Total 325
Rxd.
7 (64)
15 (114)
5 (53)
7 (78)
10 (85)
44
as expected worst sets on pull and push ups were at the end. Consistent rounds for the other three exercises.
M/48/6'2"/185#
Rx'd
59 -(7)
125 - (15)
30 (strict tactical pull ups)- (3)
64 - (6)
75 - (9)
Total = 353 - (40)
These stories are great, thanks for sharing!
Globo wod: If no rower is available do either burpees or sumo deadlift high pulls 55/35lb barbell or 53/35lb kettlebell.
8
15
6
12
13
54 score rx
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
A benchmark test for recovery. Gymnastics and monostructural. Pulling, pushing, squatting, pulling from the hips/changing orientation. Speed, stamina having an effect on power output/intensity.
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
STAMINA SCALE
For any of the movements you can't do work for the entire 20 seconds, sub a hold for 20 on, 10 off. So squat hold, bar hang, plank hold, hollow hold.
SPEED SCALE
Rest 40 seconds between movements instead of 20, or just go from one movement to the next instead of doing all 8 cycles at one movement first.
COORDINATION SCALE
AMRAP in 20 minutes of:
250-m row
pick one movement
pick another movement
*do the other two in the warmup
MY STUFF
Subbed shuttle run, plank hold, bar hang. Low squat number was 20, low sit-up number was 11
GENERAL FEAR LEVEL: 7
Tabata This!
Tabata row 4- cal
Rest 1 minute
Tabata squat 8
Rest 1 minute
Tabata pull-up banded 7
Rest 1 minute
Tabata push-up 8
Rest 1 minute
Tabata sit-up 7