남(m)/46/171cm/96kg/230118/
Tabata burpee
Tabata weighted sit-up=>10kg
Tabata kettlebell/dumbbell swing=>20kg
Tabata burpee
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.
Post loads and reps completed each round to comments./
중량싯업 10kg 덤벨스윙 20kg 114회/
수요일 저녁 첫번째와드/
타바타 앱을 잘못 조정해서 수량을 더 늘릴 수 있었는데 못함
타바타 앱에서 세트별 휴식시간 10초 추가할 것

CFWUx2
4 5-10kg 9-24kg 4

Unweighted sit-up
35-lb kettlebell

40-48-60-40 => 188

subbed KTEs and pull-ups for sit-ups and swings

averaged 5 reps per round, + 2 reps

43 Burpees. 7,6,5s...
80 sit-ups@9kg. 10s...
74 sdlhp@22kg. 10,9,9,9,10,9s...
34 Burpees. 5,5,4s...

43
63 - with 20# ball
74 - with 50# dumbbell
35

10-8...
10-10-10-8... 10 kg
12.... 18kg
7..

41 burpees 
57 no abmat/momentum/20lb. db on chest 
74 swings w/53lb kB. 
43 burpees (thought I was on the last round on #7 and I did 6 instead of 5, so when round 8 came up I decided to see if I could do 7) tough one! 

215 total reps 

41/182/69”

46, 57 10# Med ball, 61 38# dumbbell, 46

40
20# Med Ball 58
1.5 Pood 72
40

Really good 

256 reps
57,61,80,58
20# med ball for sit ups
1.5 pd KB

10lb med ball for weighted situps
53lb KBS

Burpees 40
Situps 56
KBS 49
Burpees 35
Total reps 180

RX 24kg KB
Tabata burpee
6565 5554
 
Tabata weighted sit-up
3456 5655
 
Tabata kettlebell/dumbbell swing
5998 9888
 
Tabata burpee
4545 5454
 

M/64

Burpees - 34
Situps, 10 lb. plate - 80
Kbell Swings, 1 pd. - 84
Burpees - 32
Total - 230

36/M/5'11/183/CT

6-6-5-5-5-4-4-4 = 39 Burpees
73 Sit-ups @ 25 lbs
80 Russian KBS @ 25 lbs EACH hand (50 lbs)
4-4-4-4-4-4-4-4 = 32 Burpees

224 Reps

No idea the reps, but load was 30 lbs backpack and unweighted sit-ups. Really good one. Engage the back properly and protect the neck!!

M/34/6’/175#

Burpees: 55
KB swings 53#: 69
Sit-ups with 25# DB: 66
Burpees: 44
234 total reps

burpee - 6
25# SU - 9
55# KB swings - 12
burpees - 6

burpee 7-6-6-6-6-6-6-6=49
weighted sit ups 35# 6-7-7-7-6-7-7-7=54
KB swings 35# 11-10-10-10-10-10-10-11=82
burpee 6-6-6-6-6-6-6-6=48

207 reps, Rx'd

Burpee-6,6,6,6,6,6,6,7
Sit up-5,5,5,5,5,5,5,8
KBS-9,9,9,9,9,9,9,10
Burpee-5,5,5,5,5,5,5,7

35# KB for swings, and sit ups

25# plate for sit-ups, 50# KB
40/64/64/32

Total reps: 200

55 YOM 5’6” 208



Tabata burpee
Tabata weighted sit-up
Tabata kettlebell/dumbbell swing
Tabata burpee
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

Burpbees . 6,6,5,5,5,4,5,5 = 41
Weighted Sit Ups 25 Lb DB 7,6,6,6,7,7,7,7 = 53
KettleBell Swings 35 Lb DB 9,9,9,9,9,9,9,9 = 72
Burpbees 5,4,4,4,4,4,4,4 = 33

7-7-7-7-6-6-6-6=52/6
8-8-8-8-8-8-8-8=64/8 10# db under chin
8-8-8-8-8-8-9-9=66/8 60# american swings
5-5-5-5-6-6-6-6=44/6

31, 6’0 190.
50 burpees
70 situps 25 lb dumbell
93 swings 35 lb dumbell
54 burpees

267 total

44 6'3"  200
Ive been doing cross fit off and on for many years.   Got back into it really consistent this year before quarantine.  Just joined so I can comment.

49 burpees
80 sit ups 10lb db
98 swings 20lb kettlebell
40 burpees

258 total reps

30# kb
no PU with burpees 
8-8-8-8-8-8-8-8
8-8-8-8-8-8-8-8
13-13-13-13-13-13-13-13
8-8-8-8-8-8-8-8

Burpee - 52 (6-6-6-7-7-6-7-7)
Sit up 35# - 70 (7-8-9-9-9-9-9-10)
KBS 53# - 80 (10-10-10-10-10-10-10-10)
Burpee - 49 (6-6-6-6-6-6-6-7)

251 total

33
50, 25# DB
63, 35# DB
27

48
50 - 15#
70 - 45# vest
43

234 (43, 64, 80, 47)

abmat sit-ups 
35# KB

m/39/6’2”/210

It’s been many years, hopefully working my way back.

Burpee - 37/4
10lb. Sit-up - 69/8
30 lb. KB - 89/10
Burpee - 28/3

54/176

1.5 pood kettlebell, Tabata scores:
5
4
10
5

33 / M / 5'9" / 137lbs

Burpees 5-5-4-4-4-4-4-4 = 34/4
10lb weighed sit-ups 4-4-4-4-3-3-3 = 25/3 (missed a round)
35lb dumbbell swings 8-8-4-4-4-2-2-3 = 35/2
Burpees 3-3-3-3-3-3-3-3 = 24/3

Burpees - 54
Ab-Mat Sit-ups - 58 with 20-lb dumbbell
Dumbbell Swings - 80 with 50-lb dumbbell
Burpees- 49
Total - 241reps - Rx

Tabata scores (lowest rep pace)
Burps: 4
Abmat sits (no wght): 6 (abs cramping)
KB swing 35#: 9
Burps: 4

Situps are a wreck at high reps- my abs lock up and cramp 

Burpees: 42
Sit-ups w/ 20lb ball: 78
KB Swings (35lbs): 82
Burpees: 40

Total Reps: 242

In: 1.5 mile run
Out: 1/2 mile run w/20lb vest, yoga 

kb:12kg,kb:12kg.Total:216 reps.
:burpee(5-4-5-5-4-5-5-4)
:weighted sit-up(8-7-7-7-6-6-6-6-7)
:kettlebell/dumbbell swing(10-10-10-10-10-10-10-10)
:burpee(5-5-5-5-5-4-5-5)

Burpee 7,7,7,6,6,6,6,6 total 51
Situp 8,8,8,8,8,7,8,7 total 62
KB 8,8,8,9,8,8,8,9 total 66
Burpee 5,5,5,5,5,5,5,6 total 41
20lb Med ball sit-up, 
1.5pd KB

I done this workout yesterday and only after reading the comments I realised I had done it wrong. I done 8 cycles of Burpees then WSU then KBS then Burpees again. ABCD ABCD...

As I was disappointed and wasn't getting the AMRAP approach I decided that today I would do yesterday's workout and then today's one later on.

Burpees 67 (8,7,8,8,9,8,9,10)
22lbs WSU 67 (8,7,9,9,8,7,9,10)
61lbs KBS 69 (11,10,10,7,9,6,8,8)
Burpees 56 (7,8,7,7,8,6,7,6)

I need to work more on pacing myself and keeping in that calm mind set. 

Total: 259

Burpees = 50
Sit ups = 58 (20 lb med ball)
American KBS = 50 (50 lb KB)
Burpees = 48

206

51 burpees/ 57 sit ups (30# slam ball) / 101 swings / 46 burpees

F/41/176cm/64kg

Burpees 41
AbMat Sit ups 10kg 59
KB swings 12kg 81
Burpees 40

Tabata burpees : 44 (6 6 6 6 5 5 5 5)
Tabata abmat sit-ups 69 (8 8 8 9 9 9 9 9)
Tabata 16kg (35lbs) DB american swings 74 (10 9 10 9 9 9 9 9)
Tabata burpees 40 (5 5 5 5 5 5 5 5)
Total reps 231
M / 41yo / 176cm / 70kg

Rx'd
Burpees 36 reps
weighted sit up @ 15kg plate 64 reps
KBS @ 24kg 81 reps
Burpees 32 reps
Total 213 reps 😅👍

Male/33/205 lbs/6’1”

Burpees: 42
Ab mat sit-ups (20 Lbs OH wallball): 60
R-KBS (24 kgs): 100
Burpees: 42

Total: 244 reps

Burpees: 48
weighted sit up med ball 20#: 66
kb American swings 24k: 80
Burpees: 50
#Ecuador

male, 35 years, 82kg, 1.75cm
Tabata burpee = 8,8,7,7,6,8,9,8= 61
Tabata weighted sit-up 25 lbs= 8,8,7,8,6,7,6,8= 58
Tabata kettlebell/dumbbell swing (24kg)= 14 ,15,14,12,13,14,12,14= 108
Tabata burpee = 8,7,8,8,7,6,8,8= 60

Male, 35y, 74kg, 174cm
1-Burpees: 54
2-OH abmat situps with 10kg plate: 52
3-kb swing 16kg: 80
4-Burpees: 45

Burpees - 24
Abmat Sit ups (10lbs) - 56
Russian KBS (35lbs) - 88
Burpees - 24
Total - 192

Tabata Burpee: 55 reps
Tabata Wrighted Sit-up: 52 reps
Tabata DB Swing (45 lb): 91 reps
Tabata Burpee: 50 reps

So I’m not good enough to remember each round or write them down during each 10 second rest... so I only have totals:
tabita burpees-35
tabita weighted sit-ups (subbed crunches due to a bruised tailbone)-145
tabita KB swings (used my water jug)-111
tabita burpees-34

I really wanted to die during the second tabita set of burpees!

m/49/5'11/174

burpees: 7 6 6 6 6 6 6 6
situps (6lb behind head): 13 12 12 12 11 12 11 11
kb swings (35lb): 11 11 12 11 12 12 12 12
burpees: 6 6 6 5 5 6 5

M/48/5’9”
burpee - 50
situp (10lb) - 62
kb swing (25lb) - 75
burpee - 35

total - 222

Burpees: 51
Sit ups (15lbs): 71
DB swings (50lbs): 80
Burpees: 49

Total: 250

Burpees 50
Situps (25lbs) 65
KB swings (55lbs) 101
Burpees 42
258 total
50yrs/152lbs

Burpees: 44
Sit ups no ab mat 20# sand ball: 57
AKBS 53#: 66
Burpees: 30
Total reps: 197

Tabata burpee: 57
Tabata weighted sit-up(10# ball): 94
Tabata dumbbell swing(35#): 95
Tabata burpee: 53
Total reps: 299

M/34/175
RX version with 55lb dumbbell swings and 20lb dumbbell sit-ups 
burpees - 56
sit-ups - 88
DB swings - 80
burpees - 49
total reps - 273 

M/33/218#

Burpees- 43
Weighted Sit-Up ABMAT 10# plate- 67
KB Swings- 53#- 90
Burpees- 28

Tabata burpee: 40 reps
Tabata weighted sit-up (with 8# med ball) : 59 reps
Tabata kettlebell/dumbbell swing (@25#) : 65 reps
Tabata burpee: 38 reps

54 burpees
80 sit-ups with 20-lb dumbbell
74 swings (American) with 50-lb kettlebell
45 burpees
253 total reps
Nice WOD! Tabatas make me push harder.
m/52/5'11"/200#

Burpees 46
kb swing 53# 54
overhead 20# medball sit-up 46
burpees 35
  total. 181

m/53/159

43 Burpees
64 S/U w/ #20 MB
82 Swings w/# 24kg KB
36 Burpees

225 Total Reps 

55 burpees
80 sit-ups with a 15# ball
72 American KB swings with 44# kb
49 burpees
about 1 min btwn each Tabata
256 reps

57/5’8”/160

Burpees 56
sit ups w/ 25# dumbbell 64
kettlebell swings 53# 56 reps
burpees 56

Burpee:6,6,6,6,6,6,6,6
weighted sit up(35lb):5,7,6,7,6,5,5,6
kettlebell swings(24kg):8,8,8,8,8,8,8,8
burpee:4,4,4,4,5,5,5,5 Rx

Rx’ed 
(30-lb med ball/ 32-kg KB)
= 60-61-73-55

Total reps= 249

Rx 
36 burpees  
61kettlebell swings  Russia 
68 sit-ups 
26 burpees 
 total 191

Rx’d w/ 25# plate and ab mat for sit-ups and 50# KB for swings.
Burpees: 45
WSU: 83
KBS: 88
Burpees: 41
Total: 257 reps 

Burpee: 49
Sit ups: 115 5 lbs
KB swing: 86 24kg
Burpee: 40

Burpees - 48 (6 per set)
Sit ups w/20lb med ball - 88 (10-12 per set)
Russian KB swing 45lbs - 96 (12 per set)
Burpees - 45 (5-6 per set)

Burpees: 50
Weighted Sit-ups(13lb): 83
KB Swings(35lb): 78
Burpees: 44

Total: 255 reps

M/37/1,79m/76kg
Tabata burpee 56 reps (8,8,8,7,7,6,6,6)
Tabata weighted sit-up 6kg, 75 reps (11,10,10,10,9,9,8,8)
Tabata kettlebell swing 16kg, 104 reps (all 13)
Tabata burpee 48 reps (7,7,6,6,5,6,5,6)

All tabata reps 283.

Sit-ups 25lbs plate, inclined on bench (feet anchored)
Kettlebells 35lbs

Burpees = 48
Sit-ups = 60
Kettlebells = 75
Burpees = 42

Total reps = 225

Well, this was my fourth day of CrossFit. I’ve lifted and done mixed martial arts for several years but got bored with regular gym lifting so decided to give this a run. 

Today was a little discouraging. 

Tabata burpee
8-7-7-7-6-5-4-5 = 49
Tabata weighted sit-up - 20 lbs
8-9-9-8-7-5-6-7 = 59

Had to rest here to get breath - turned out to be a couple minutes long rest as apparently this triggered what felt like some sports asthma. I’ve experienced this before going for jogs in winter. I decided to try to finish this workout wearing a scarf on my face to try and abate the asthma. 

Tabata kettlebell/dumbbell swing - 20 lbs
10-10-10-10-10-10-10-11 = 81
 should have gone heavier here.
 
Rested again for 1 minute afraid of asthma or whatever it was 
Tabata burpee
6-6-5-4-3-3-3-3 = 33

Total reps = 222

All in all a good start followed by a pretty pathetic finish. But I didn’t quit. Just modified to adjust to my poor cardio or asthma or whatever that was. Can only hope it improves in time. This was humbling. 

rx
burpee=33
AKBS 35#=76
20# sandball abmat sit ups=49
burpee=31
186 total
m/50/175

my 11 yr old
burpee=45
20# kb dl=111
reg abmat sit ups=81
burpee=37
274 total

Burpees - 50
Weighted Situps with #10 plate - 63
KBS #53 - 62
Burpees - 42
Total = 217 reps

Burpees - 61
Weighted SU (20# dB) - 70
RKBS (24kg) - 93
Burpees - 49
Total 273

Burpees - 56
Hollow Rocks - 92
DB swings (30lbs) - 80
Burpees - 52

Total - 280

burpee - 48
weighted sit-up - 61 (AbMat/20lb. MB)
KB swing - 72 (53lb. KB)
burpee - 40

Total = 221

A cool thing about this workout is that there is no prescribed load. The burpees should need no scaling. Just move at a pace that allows for relatively consistent movement. For the sit-ups and swings, a general recommendation is to use a load that will allow for at least 4-6 rounds to be completed without stopping to rest during a 20 second interval. If unable to perform weighted sit-ups, just perform them unloaded. 

At-home: This workout can easily be done at home. Any object can be used for the weighted sit-ups and swings. For example, I performed swings last week with a 40lb bag of water softener pellets….I’m sure it looked ridiculous, but it was effective. 

Thank you for the summary of this and other research papers. I am not proficient in reading research papers yet, but I want to be able to learn from them. This is a great way for me to do that.

208 reps
17kg DB replacement for kettlebell 
8kg kettlebell for sit ups

I hate burpees, and so I love completing these WOD even more! 

kb:24kg,db:10kg.Total:267reps.
:burpee(8-8-8-8-8-8-8-8)
:weighted sit-up(8-8-8-8-8-8-8-8)
:kettlebell/dumbbell swing(10-10-10-10-10-10-10-10)
:burpee(7-7-7-7-7-7-7-8)
https://youtu.be/5Sb0SBqZz5M

Tabata burpee - 40
Tabata weighted sit-up - 48, 20# med ball
Tabata kettlebell swing - 46, 53# KB
Tabata burpee - 40

M/45/6'2"/185#

Rx'd 
232 reps total
Burpees - 48
WTD abmat situps 18# KB - 64
AKBS 53# - 72
Burpees - 48

Tabata burpee 32 reps
Tabata weighted sit-up (6kg dumbbell) 60 reps
Tabata kettlebell swing (11kg)  96 reps
Tabata burpee 32 reps
220 reps total in Tabata.
After
30 min cardio (stationary bike) in104-124 bpm
48,5/1.78m/110kg
Mood:Very good
Sleep:7 hours

Tabata burpee 48 reps
Tabata weighted sit-up (8kg kettlebell held up vertically feet anchored) 80 reps
Tabata kettlebell swing (24kg) 79 reps
Tabata burpee 48 reps
255 reps with 1 minute rests between Tabatas.
43/1.78m/77kg

▶ INTENDED STIMULUS
.
You have one task today: commit to working for the whole work interval. The speed does not matter. The pace does not matter. The number of reps does not matters. What matters is that you work the whole 20 seconds every single time. Do that, and the stimulus will be met. If you have various dumbbells or kettlebells, choose a load that you are positive you can hold on to for the eight intervals. Err on the side of light here. When you get there, the workout would have been already going for a while. The same applies to the weight of the sit-ups. You can expect a lot of burning from this movement. If the load gets you to a place of acidity too early so that you end up dropping the number of reps too drastically, then you are doing yourself a disservice. Opening and closing with burpees is a hurtful and beautiful lesson. Imagine you were doing a 16-minute AMRAP of burpees, and that will give you a solid pace. An extra challenge today is to try to put yourself in a situation in which you have enough juice to match your first Tabata on the second. This scenario will allow you to train the grit necessary to keep intensity in the second half of a workout. That is a skill we crossfitters don't practice enough. Today you get to do this!    

▶ OPTION RX
♀ 35 lb. kettlebell, and 15 lb. dumbbell for sit-ups.
♂ 53 lb. kettlebell, and 20 lb. dumbbell. 

All swings American. 

▶ OPTION 2
♀ 18 lb. kettlebell, and 10 lb. dumbbell for sit-ups.
♂ 35 lb. kettlebell, and 15 lb. dumbbell. 

All swings American. 

▶ OPTION 3
♀ 12 lb. kettlebell (or 18 lb. Russian swings)
♂ 26 lb. kettlebell. (or 35 lb. Russian swings)
Sit-ups unweighted.
Burpess to a box.

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

GENERAL WARM-UP

2 rounds of:
45-seconds of jumping jacks
30-seconds of high knees
20 Spiderman lunges
10/10 forward leg swings

SPECIFIC WARM-UP

Burpee
10 no push-up burpees, stepping back/up
10 no push-up burpees, jumping back/up
2 burpees jumping back, stepping up
2 burpees jumping back, jumping up

Sit-up
1 set of 10 slow and controlled sit-ups
2 sets of 5 weighted sit-ups

Kettlebell/Dumbbell swing
5 deadlifts with kettlebell or dumbbell
5 Russian swings with kettlebell or dumbbell
5 overhead swings with kettlebell or dumbbell

Practice
5-seconds of burpees
25-seconds of rest
5-seconds of weighted sit-ups
25-seconds of rest
5-seconds of KB/DB swings
25-seconds of rest
5-seconds of burpees

AT HOME VERSION
Tabata burpee
Tabata V-up
Tabata good mornings
Tabata burpee

Champions Club Scaling Notes

RANT
Just a Workout

MAIN DECISION
Do I have the technique/stamina for these movements to keep honest with the tabata intervals and not make it into 20 seconds of rest, 10 seconds of work

NEW TO CROSSFIT SCALE
As is

WHAT ABOUT THE MOVEMENTS
Jumping - big range of motion, changing shapes, changing orientation, 
Get-up - global flexion, static point of support, external load
Jumping again - external load, upright torso, less range of motion
Jumping again, again, again - same as first

WHAT ABOUT THE REPS
It's expected that you can push through the initial stamina wall and get a heavy breather out of it.

LEARN TO COOK
If you look at What About the Reps and think, "yeah, that's me"then go for it. If not, think about doing 3 minutes straight of each exercise, as many reps as possible.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is.

GENERAL FEAR LEVEL: 7