Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200425
Tabata burpee
Tabata weighted sit-up
Tabata kettlebell/dumbbell swing
Tabata burpeeThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.
Monday 220919
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
♀ 25-lb DBs ♂ 35-lb DBs
Post reps completed for each exercise to comments.
Compare to 180615.
Scaling:
Choose dumbbells that are light enough you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.
Intermediate Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
♀ 15-lb DBs
♂ 25-lb DBs
Beginner Option:
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses
♀ 10-lb DBs
♂ 15-lb DBs
Tuesday 210216
Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments.
Compare to 200523.
Scaling:
For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.
Intermediate Option:
Tabata box jump, 16/20-in. box
Reverse Tabata L-sit (10 on, 20 off)
Reverse Tabata handstand hold (10 on, 20 off)
Tabata sit-up
Tabata lunge
Beginner Option:
Tabata box step-up, 12/18-in. box
Tabata seated leg raises
Tabata plank hold
Tabata sit-up
Tabata lunge
Tuesday 210615
Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments. Compare to 201105.
Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.
Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata row
Beginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row
Thursday 230112
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