Thursday 020620
Bench press 5-3-3-1-1-1, reps
Use assistance of 1/3 bodyweight on dips.
Tabata dips
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Thursday 020620
Bench press 5-3-3-1-1-1, reps
Use assistance of 1/3 bodyweight on dips.
Tabata dips
Tuesday 010306
200 sit-ups no matter how long it takes. Make them nice!
Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.
Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.
Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
200 sit-ups no matter how long it takes. Again, make them nice!
Note: Do as many of the dips as you can without assistance on failure jump to Gravitron
(or like) and complete set with minimal assistance. We are exhausting the pushing function
partially with an eye to making the arm supporting contribution on the bike or stairlcimber
very tough
Monday 101011
"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 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,
Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.
Post Tabata score for each exercise to comments and total for final score.
Compare to 100217.
Saturday 120114
"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 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.
Compare to 101011.
Wednesday 010404
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.
This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.