For total reps:
Tabata pull-ups
Tabata box jump-overs
Tabata push-ups
Tabata calories on the Echo bike
♀ 20-inch box
♂ 24-inch box
Post total reps to comments.
Scaling:
Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours. If you do not have access to an Echo bike, use any bike or machine available.
Intermediate option:
Same as Rx’d.
Beginner option:
For total reps:
Tabata ring rows
Tabata box step-up overs
Tabata push-ups from the knees
Tabata calories on the Echo bike
♀ 12-inch box
♂ 20-inch box
Coaching cues:
If you are kipping the pull-ups, keep your kip tight and rigid for as long as possible. Jump up on the pull-up bar, put your lats in your back pocket, squeeze your legs together, and keep your belly tight. A stable connected structure will last longer.
Resources:
The Pull-Up
CAP Demo | The Box Jump-Over Variations
The Push-Up
The Rogue Echo Bike
Tabata With Erik Preston
Find a gym near you:
View the CrossFit map
Comments on 241021
120 Comments
53 pull-ups
56 box jump
100 pushups
54 cal
score 263
M56/150
Reps went -
Pullups=67
Box jumps (not over)=50 24"
Pushups=80
Cal. Row=50
247 total
Rx’d, 269 reps
214 reps RX
60/64/48/42 cal AB
M/38/6’/172#
Pull-ups with kip: 66
Box jump-overs: 73
Push-ups: 81
C2 bike calories: 63
Deo gratias
F / 45 / 4’10” / 117#
224 Reps Rx
Pull Ups: 62
BxJO: 65
Push Ups: 72
Echo B: 25
My Training on Wednesday night, October 23
For Total Reps:
Tabata Pullups | 10,8,8,,6,5,5,4,3,3
Tabata Box Jump overs 24 in | 7,7,6,6,5,5,4,4
Tabata Pushups | 15,12,12,10,10,10,10,12
Tabata Calories on the Row | 4,4,4,4,3,3,3,4
211 reps | 47 + 44 + 91 + 29 | Rx´
M / 41 / 6’0 / 190lb
Rx
Pullups - 50
Box Jump Over - 60
Pushups - 100
Echo bike Cal - 50
TR=261
M- 53/ 5'7 / 220
Intermediate
Scaled to toe assisted pull-ups, 20" box on jump overs.
T.A.Pull-up-53
20" box jump overs-41
Pushups-60
Echo Bike cals-51
tot-205
31-40-100-48 ca
219 reps in total
38 / M / 5'9" / 140lbs
Strict pull-ups 6-4-3-2-2-2-2-1 = 1/22
20" box jump overs 5-6-6-6-6-6-6-5 = 5/46
Push-ups 8-7-4-4-4-4-3-4 = 3/38
Stationary bike 6-5-4-3-4-3-4-4 = 3/33
Total 13/139
First WOD back after being sick (and then lazy for another week).
Correction: 12/139
tiempos de ronda
R1 | 01:35 |
R2 | 02:10 | +35 s
R3 | 01:57 | -13 s
R4 | 02:06 | +9 s
R5 | 02:04 | -2 s
R6 | 01:45 | -19 s
Ø 01:56
Tiempo restante: 00:23 + 10 reps
Complete as many rounds and reps as possible in 12 minutes of:
10 ring dips
20 box jump-overs
♂ 24-inch box
Beginner option:
For total reps:
Tabata ring rows TR: 68
Tabata box step-up overs TR: 57
Tabata push-ups from the knees TR: 79
Tabata calories on the Echo bike TR: 51
TR: 255
232 Rx
Pullups 11-9-7-5-5-4-4-4
Box JO 8-8-8-8-8-8-8-8
Pushups 17-13-10-8-8-7-6-5
Cal Bike 5-6-5–5-5-6-6-7
M/34/6'3"/195
Rx (sub row for bike)
61
70
80
60 cal row
11:42
60 pull-ups
49 box jump overs
51 push-ups
53 calories on c2 rower
as rx’d. This one made my lungs burn. Did last night, comment post attempt was made but didn’t go through.
Box jumps 6/7/8/8/7/7/7/7
Push ups 20/19/13/11/10/7/7/11
Cal bike 40.4 Cals
Totals reps 216
M 54/205/6’
Subbed echo bike with sit-ups.
pullups 10/7/8/8/7/7/7/7
box jumps 7/7/7/7/7/7/7/7
pushups 10/9/8/8/7/7/7/7
situps 10/10/11/11/11/11/12/12
M/40/210#
256 Rx
band assisted pull-ups and hand-release push ups
186 reps
completed 10/22 at the Y. Went from a spin bike to rower after round 1. Ring row sub.
ring rows = 89
BJO = 66
push ups = 153
rower cals = 40
55 yo M/ 5'9"/ 152 lbs
239 reps
subbed C2 rower for bike
63 pull ups
46 box jump overs
90 push ups
40 calories rowed
For reps:
For total reps:
Tabata pull-ups:50
Tabata box jump-overs:52
Tabata push-ups:121
Tabata calories on the Echo bike: 60
♂ 24-inch box
Total: 283
Great job!
Beginner (with some subs):
kipping pull ups: 37
step overs: 55
regular push ups: 64
bike max watts at end: total 1748 watts
Switched it up for some fun:
Tabata Pegboard
Tabata Box Jump All the Way Over, 12”
Tabata Parallette Push-up
Tabata Echo Bike Calories
219 reps
*Fun was achieved!
Ice job!
Nice job! Peagboard was a great idea.
M/35/203#/6’1”
Rx
Pull ups: 85
BJO: 64
Push up: 121
cals: 50
Total: 320
Awesome job!
That’s insane!
Subbed ting rows for pull-ups due to being at home.
230 rounds
Plus lateral box jump overs at 36”
Nicely done!
Scaled to box step overs (24"), otherwise Rx
55-64-107-49=275
Knees were not having BJs today after hours in airplanes hence the scale. The legs and lungs ran out of steam at the end.
Solid bro
Nice count, great work!
Great job!
Pullups (kipping): 83
BJO (24”, straight over, no stop at top): 61
Pushups: 117
Cals (subbed rower): 53
314 reps
Hell yeah bro, awesome stuff!
Wow, crushing it with those fly overs!
Nice work!
Rx
Butterfly/kipping PUs, 24" box jump jump 'n' rotate, push ups then finish up on rickety airdyne(3x calorie adj.)
54+61+99+81=295
Great job!
Nice work!
283
Well done!
Excellent job!
Fantastic!
Very nice!
71 Kipping pull-ups
64 BJO
98 pushups
36 echo bike cals
269 total
Great job!
F/30/175 - 20 weeks pregnant
56 RR
47 box step overs
45 box push ups
26 echo cals
174 total
Congrats!
That’s awesome!
Great job!
Congrats & very well done!
53 pull-ups (first 12 were strict), 63 box jump overs, 72 push-ups, 67 schwinn air dyne calories Total=255
39 step-overs
38 push Ups
8 rounds of resistance bike, upping resistance every 2 rounds.
solid work 😁
Had to sub a bunch. Monte vista gym
41 pull downs at 140
46 jumps over an 18” bench. Actually like these.
68 pushups.
29 left foot steps per round on elliptical that didn’t count calories. Level 11
Nice work!
M40
pull up 53 (ugly)
bench jump overs 70
push ups 86
peloton bike 47 (about red lined)
Great job!
M/42
Pull Up = 25
Box Jumps = 58
Push Up = 63
Cal Burn = 52
198
*Pull ups must improve*
Nice work!
M55/70”/165
247 (sub row for bike)
71/66/61/49 (running cal across all 8 sets)
Nice work!
Thanks to @Pedro Lomonaco for the idea!
Wearing a 20# plate carrier:
Toe-asst'd pullups/BJO (20in)/regular push ups/burpees
183 reps
Great job getting after with that PC!
209 =
51 pull up
47 box
58 push up
53 Did rows Instead of echo
Nice job!
Good work!
*Rower
Great work!
297
Dang! That's a ton of reps! Very well done!
96-49-98-54
Awesome, especially those pull-ups!
Pull up (ring) 56
box jump 72
push up 89
cal A/B 40
tot 257 reps
Nice work!
Excellent!
M-43/178/77kg:
rx, echo bike chance with SDHP@kb24
total:273 reps (50+73+70+80)
Great job!
Beginner option:
For total reps:
Tabata ring rows 13-13-13-12-11-11-10-10
Tabata box step-up overs4-4-4-4-4-4-4-4
Tabata push-ups from the knees21-20-20-20-19-16-15-10
Tabata calories on the Echo bike2-2-2-2-2-2-2-2
18" box step overs
M50/77kg/179
193
subbed burpees for bike
39-39-56-24
158 reps
Assault Air Bike
104 reps
I misread this one at first
True attempt
290 reps
Nice work as always.
2x & still high reps, awesome job!
Very well done!
70 Pull ups
60 Box jump over step down
60 Push ups
53 Calories on Air Bike
Nice, Pedro, upping that ante! I may try it this way! Well done.
I didn’t know wearing a vest was an option. Nice job!
Outstanding!
Started RX
Had to scale towards the end of each
Lotta reps, nice work!
Great job!
52-56-59-42
Great job, Patrick!
Nice work!
176 rx (24” box jump overs) Pull ups - 41, box jump overs - 47 push ups - 55 cals on echo - 33
Great job!
Great job @ Rx + with the higher box!
Rx: 194
Nice!
Great work!
Pull ups 37, box jumps 63, press ups 70, echo bike 32 total 202.
Nice work!
Awesome job!
Globo wod: if you dont have a box or other suitable platfom sub bench jump overs or broad jumps. If an echo or assault bike isnt available sub rowing calories or burpees.