남(m)/46/171cm/96kg/2302014/
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 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./
27회-24초-41초-35회-52회/
화요일 저녁 첫번째와드

CFWUx2
8bj 20s ls 19s HS 7su 10ln

Rx'd

Box Jump: 84
L-sit: 13 
Handstand hold: 126
Sit up: 72
Lunge: 98

Total: 393

subbed:

tuck jumps
L-sit on 50# dumbbells
handstands
toes-to-bar
lunges

8 + 5 + 12 + 5 + 10 = 40

BJ. 86. 12.12.10...12
L. 140s. 20 secs of L then tuck off stepper, then 20 secs tuck off bench but last 4 sets about 15 secs
HS. 160s. 20secs alternating fromt/back facing
Sits. 80. Started slow descents but had to speed up to maintain 10s.
Lunges. About 90. 11 or 12 alternating fotwards/backwards

BJ = 80
Knee tuck = 160 sec
HS hold = 160 sec
sit ups = 80
lunges = 112

box jumps (22.75”) - 51 reps
l-sits - 98 seconds
HS holds - 88 seconds
sit ups - 69 reps
lunges - 85 reps

500reps

Men/33y/183cm/92kg

12
10 sec
-
12
12

89 box jumps (mostly rebounding)
85 seconds on L -sit (2x5-5.5s holds on floor)
160 seconds handstand back facing wall 
71 situps w/abmat but no arm swing
126 walking lunges (thought step out/back would be too slow/easy) 

Took an extra rest day (2 whole days!)
Feel super fresh, even after this, woohoo!
Today nothing really got me totally out of breath except the lunges at the very end and even then I maintained my numbers. I could have done more box jumps but the other times doing tabata L sit have been horribly hard, resulting in asthma or just maxes heart rate/breathing. Not so today. I felt great. Next time I can shoot for 11-12 seconds per round on L sit. 

41/180/69”

6-7 box jumps, unbroken hanging tuck holds, 80% unbroken handstand holds, 7-10 sit-ups, 6-10 lunges

M-35
Hanging L-tuck

85-132-128-82-117

M/34/6'/175#

20" box jumps: 87
L-sit: :08 each round
Handstand hold against wall: :15 each round
Sit-ups (no arms): 71
Walking lunges: 140

Tabata Workout
Box Jumps 20" - 62
V-hold (hands behind hips) - 160' straight legs
Wall walk with 12 count hold x 7 (in 4 mins)
No-assist abmat situps - 32
Lunges - 59

78 box jump, L sits got about 3 strict sets then had to take breaks, handstand strict 20 seconds about 5x, 84 situps, 90 lunges

Tabata scores and subs

Box Jump 20”- 6
Tuck hold on dip bars- 15 sec
Shoulder press (35# dumbbells)- 5
Abmat sit-up- 7
Lunge- 8

89 tuck jumps 
87 sec tuck hold
105 sec walk assisted handstand hold (floating off every now and then)
63 abmat butterfly situps
74 lunges

82, 142s (v hold), 150 (w/wall), 96, 87

Tabata 50cm/20-in. bench jump : 64 reps (8, 8, 8, 8, 8, 8, 8, 8)
Tabata tuck hold on bench : 151 seconds (20, 20, 20, 20, 11, 20, 20, 20)
Tabata Inclined feet on bench push-up hold : 160 seconds
Tabata sit-up : 60 reps (8, 8, 8, 8, 7, 7, 7, 7)
Tabata reverse lunge : 80 reps (10, 10, 10, 10, 10, 10, 10, 10)
M / 41yo / 176cm / 70kg

20" box jump: 11/9/9/8/8/9/6/8 (68)
Lsit tuck hold: 17/15/15/15/12/11/15/18 (118)
HS hold: 18/15/12/17/12/10/17/17 (118)
Situps: 10 x8 sets (80)
Lunge: 10 x6 sets/12/14 (86)

Total reps = 470

Box Jumps 16” (8-8-7-9-9-8-8-7) -wet tractor tire = my box
L-Sit Hold (20-20-16-16-14-16-15-18) -alternated between hanging L-Sit Hold & P-Bar L-Sit Hold
HSH (20-20-16-16-16-16-12-18) -freestanding 
SU (10-11-11-11-11-10-10-11) on GHD to parallel 
Lunges (16-16-17-16-16-17-16-17)
549 reps total
Then, 3 rounds for form:
5 ST2B
2 skin the cats
3 Push Presses each arm w/50# KB
10 PU
5 Goblet SQ. w/50# KB

12” box - 103
Parallette tuck holds - 160 seconds
Handstand holds - 140 seconds
Sit-ups - 40 (no arms, slow descent)
Lunges - 104

Broad Jump - 96
L-sit - 160
Handstand hold - 160
Sit-ups - 88
Lunges - 118
Total- 622 
Crossfit City Wolves - São Paulo - Brazil 

Box jump 20” 79 reps
tuck hold (parallettes) 160 sec
hs hold against wall 160 sec
sit ups lost count
lunges averaged 12 reps

Jackie 
12” box
seated leg raise
20# dumbbells held overhead
abmat
lunge

Box jumps - 68
L-sit - 100 seconds
Handstand hold - 120 seconds
Sit-ups - 85
Lunges - 121
Total - 494

Box Jumps (20): 80
knee tucks: 6/8
HS holds: 5/8
Sit ups (no arms): 61
lunges: 111

Hate Tabata lol wrecks me every time 

Scaled:
Air squats - 115
knee tuck hold - :96
handstand hold @ wall - :110
Sit-ups - 52
lunges - 80

My wife did the workout with me today :)
Her scaled score
Air squats - 107
single leg L holds - :80 each leg
pike holds - :142
sit ups - 58
lunges - 84

Rx’ed 
box jumps= 73
L sit= 1:30
HSH (free standing)= 1:47
sit-ups (AbMat)= 87
lunges= 91

All done in living room (raining outside) and I had to use a makeshift box that was wobbly... which equated to a slower pace :(

33 / M / 5'9" / 137lbs

16" box jumps 6-7-6-6-6-6-6-6 = 6/49
L-sit 11-5-4-3-3-2-4-3 = 2/35
Handstand against wall 13-20-16-12-14-11-10-14 = 10/110
Sit-ups 7-9-8-7-7-7-6-6 = 6/57
Lunges 7-7-7-7-7-7-7-7 = 7/56

Total 31/307

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

92 Box Jumps at 20in
121 Seconds Tuck L-sit hold on parallettes
160 Seconds Handstand Hold facing away from the wall
83 Sit-ups with Ab-Mat
120 Lunges, Forward Stepping 
576 Total

AT HOME VERSION = 496 reps

Tabata 20" step up - 71
Tabata Plank Holds - 128
Tabata pike handstand holds - 143
Tabata sit-up - 65
Tabata lunge - 85

20” BJ: 63
L-sit hanging from bar: 135 seconds
HS against wall: 160 seconds 
SU: 83
Lunge: 120

509 reps/seconds Rx

Box Jump - 10-10-10-10-10-9-9-10 = 78 reps
L-sit (parallettes) - 15-15-15-13-13-12-11-12 =  106 seconds
HS hold (against wall) - 20-20-16-14-17-15-15-20 = 137 seconds
Situps (abmat, unanchored) - 11-10-10-10-10-9-10-10 = 80 reps
Lunge - 12-14-12-14-13-14-14-15 = 108 reps

m/52/5'11"/200#

438 Reps Rx 

All as RX
Box Jump=112
L-Sit=102 seconds
HS Hold=122 seconds 
Sit-ups=112
Lunges=102

20" box jumps
12,11,11,11,11,11,11,11=89
L Sit
:15,:15,:12,:12,:12,:12,:12,:13= 1:43
Handstand hold against wall
:20 across= 2:40
Situps
13, 12, 10, 10, 9, 9, 9, 9= 81
*Jumping lunges
21,21,20,18,17,17,14,14= 142

I remembered a jumping lunge tabata wod about a year ago that really sucked so I thought I would do those instead of regular lunges and it didn't disappoint. My quads were on fire. Nice finish.

Tabata box jumps(16"): 7-8-8-8-9-8-8-8= 64
Tabata L-sit(secs): 20-20-20-20-15-20-20-18= 153secs
Tabata handstand hold(secs): 20-20-20-20-20-20-20-20= 160secs
Tabata sit-ups: 9-10-10-10-10-11-10-10= 80
Tabata lunges: 14-15-15-15-14-14-14-15= 116

Option 2 77 box jumps
v-holds  held 20 Sec.
plank hold  held 20 Sec.
sit-up 68
lunges 55
bad wrist could not bend to get up on the wall for handstands hold.
  Still happy to do the workout.

66 BJ (9-8-8-8-8-8-8-9)
78 Sec L-sits (8-10-11-10-9-9-11-10)
94 Sec HSH against a wall (10-12-10-13-12-11-14-12)
96 anchored sit-ups, hands behind my head (all 12s)
96 walking lunges (all 12s)
430 total

Box jumps 20": 8-6-7-7-6-8-8-8 (=58)
Tuck holds  (on floor, in sec.): 20-20-20-20-20-20-20-20 (= 160)
Handstand holds (facing wall, in sec.): 18-18-18-16-15-15-12-18 (= 130)
Sit ups: 7-7-7-7-7-7-7-7 (=56)
Lunges: 9-10-11-12-12-12-13-13 (=92)

Total: 496 (reps+secs)

49yr./63kg/WOD@home

64
32 (bent L)
91
88
120

50
70
120
70
80

Strength- GSLP press x95/ chin up x10#/sqt x 130 (3x5+)

WOD- 503 total
16' bx jump 7/7/7/7/7/7/7/8
Ring tuck hold 20/20/20/17/17/16/14/12
Handstand hold 20sx8 (wall face w/ kick offs)
Situps 9/10/10/9/9/9/9/9
Lunge 9/10/10/9/9/9/10/10

98x box jumps (20")
143s ring tuck holds
146s wall-facing handstands
68x sit-ups (on a 52" weight bench)
100x lunges (alternating)
Total = 555 reps + secs

20” Box Jump - 58
Foot Supported L-sit - 128 sec
Wall Handstands - 100 sec 
Hollow Rock - 62
Lunge - 89

I’m a fan of Tabata workouts and this one provides a good mix of slow and fast movements for a solid workout. This workout is also very easy to perform at home with minimal equipment. If you don’t have a box, or any object to jump on, consider performing a tuck jump. Below are some scaling thoughts: 

Box Jumps: I consider the prescribed height to be low. Use a height that will allow for quick and consistent movement throughout at least the first 4 intervals, if not all intervals. For some athletes, a height of just couple of inches can be a major achievement. I highly recommend NOT modifying to a step-up today. 

L-sit: This will likely be the most challenging movement to perform for full 20 second efforts today. I would like to see at least 1-2 efforts be completed without breaking today. The main variations will be a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. If 15-20 seconds cannot be achieved with mentioned variations, this movement can be made easier by performing it from a seated position. 

Handstand Hold: I consider the volume of holds to be reasonable. There is not a prescribed variation today, so I usually assume that the intent is to perform the movement with your back to the wall and provide a freestanding option for advanced athletes. I will look to utilize a handstand variation that allows for consistent 15-20 second efforts on each interval. The main variations to be used are: 
Handstand hold, back to wall.
Handstand hold, facing wall.
Partial handstand hold, facing wall.
Piked handstand hold from the box. 
Overhead plate hold. This variation will be used only in the case that someone cannot get inverted. 

Sit-up: Tabata sit-ups always seems to make my abs sore for a while. Most can perform this movement as prescribed today. If you can’t perform a sit-up, shorten the range of motion or use you hands to assist to the seated position. 

Lunge: Being that there is no specific designation on the style of lunge I will assume that movement is to step-up forward and then use the front foot to push back to the standing position with legs alternating on each rep. With that being said, feel free to perform any lunge variation you want. Most athletes can hit this movement up as prescribed, potentially limit range of motion if needed. 

1/2 L-sit extensions and Wall handstand holds

415

Tabata box jump, 20-in. box 10+10+9+9+9+9+10= 66 reps
Tabata L-sit 20+20+13+12+13+10+9+10=107seconds
Tabata wall handstand hold 20seconds all rounds=160seconds
Tabata sit-up 10 reps/round=80reps
Tabata lunge 12+12+12+13+13+13+12+14=101reps
43/1.78m/77kg

20” Box Jump: 89
Tuck Hold: 100 sec
Wall Handstand Hold: 150 sec
Sit-ups: 68
Lunges: 100

Box jumps 20inch - 9,9,9,9,9,9,9,9
Tuck hold - 20,20,20,20,15,15,15,15
handstand hold (facing wall) 20,15,15,13,15,14,13,13
sit-up - 10,10,10,10,10,10,10,10
lunge steps - 12,14,14,14,14,14,14,14

Box Jump - 66
Tuck Sits - ✅
Handstands - ✅
Hollow Rock - 54
Lunge Step - 82

64jumps
80s tuck hold
140s hs hold 
64sit-ups
86 lunges

box jump, 20-in. box  (10-10-12-10-11-11-11-11)
L-sit （3 more rounds）
handstand hold   （Facing the wall）
sit-up   (10-10-9-9-9-9-9-9)
lunge   (14-14-14-15-16-18-17-17)
https://youtu.be/br4-7x7awdw

WOD ANALYSIS

Coaching notes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
But I have one QUASTION. Do we have a prescribed rest in crossfit? If NO, So what does the 10-second break mean? 
In fact, the 20 sec all-out work in tabata is crossfit. It is a subset of AMRAP. For example, we use 20 sec AMRAP, then rest for 10 sec and repeat it for 8 sets.

Template: This high volume WOD follows “AMRAP” template, so scoring is based on as many reps as possible.

Form: This WOD includes of 5 movements from gymnastic form. 

Focus: This WOD is focused on the power. In fact, this exercise is focused to improve the power by increasing the worked reps in 20 sec sections.

Purpose: The training purpose is to improving the lactate tolerance and as a result reduces the drop power. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power.

The reason for choosing tabata template: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. So this can challenge the lactic acid energy pathway for each 20 sec and overall it can to improving the lactate tolerance. 10 seconds of recovery allows us to perform the movements with all-out effort in 20 seconds.

Time to perform: This high power WOD takes about 20 min.

Running a class: Trainers have 40 min to set other parts of class.

Physiology (GPP): Stamina plays a major role in this exercise. Furthermore, Cardiorespiratory, power, strength, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program. Furthermore, short time per set (20 sec) will make use of the lactic acid energy system.

Anatomy:
Box jump: Gluteus maximmaus, Quadriceps, Gastrocnemius, Hamstring, Soleus
Handstand hold: Trapezius, anterior & middle & posterior Deltoid, Triceps
Sit up: Rectus abdominis, Iliacus Psoas, Rectus Femoris
Lunge: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
______________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for box jump ≈3 min
Specific warm-up for L-sit ≈ 3 min
Specific warm-up for handstand hold: ≈ 5 min
Specific warm-up for sit-up: ≈ 3 min
Specific warm-up for lunge: ≈ 3 min
WOD ≈ 20 min
Cool-down  ≈ 10 min

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

Men get 16" & Women 20"?  Bout time

Globo/home scale:   This one depends on equipment availability and ability.  If you have something to do L sit holds on (either a dip device/rings, 2 boxes/chairs, or hanging) and are proficient, do them.  Same goes for HS holds.  If not, sub hollow rock holds and plank holds.  For the box jumps, if you don't have a platform to jump on sub squat jumps or tuck jumps. 

▶ INTENDED STIMULUS
The first thing you see here is intensity, of course. But go beyond that. This is a test of discipline. If you need one objective today, let it be this: commit to working the whole 20 seconds of each interval. For that to happen, you need two things: scale the L-sits so that you have a fighting chance to hold them for 20 seconds (tucks are an excellent option here), and don't go out drunk on the first sets. The height on the box is meant to be low for you. By no means you are going full speed right from the beginning, but you should be able to keep a pretty high cadence (12+). For the handstand hold pick a variation that you can control very well, but that will make you fight the las three intervals. On the sit-ups, go slow on the descent, and don't use the arms on the ascent, your abs will love you and hate you. After that, it comes down to your grit. Doing lunges without core power will be harder than expected, keep grinding them! This is one hell of a workout. KILL IT!

▶ OPTION 1
Tabata box jump, 12/16-in. box
Tabata tuck hold (assist with toes as needed)
Tabata nose to wall handstand hold
Tabata sit-up
Tabata lunge

▶ OPTION 2
Tabata box jump, 8/12-in. box
Tabata v-hold
Tabata plank hold
Tabata sit-up
Tabata lunge


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

Champions Club Scaling Notes

RANT
Just a Workout

MAIN DECISION
Do you really have the stamina (Kanye) in these movements to make the tabata intervals honest?

NEW TO CROSSFIT VERSION
As is.

WHAT ABOUT THE MOVEMENTS
Box jump - jumping, accuracy, small range of motion compared to usual
L-sit - pulling from the hips, static hold
Handstand hold - pushing, overhead, static hold
Sit-up - pulling from the hips, global flexion, getting up off the ground
Lunge - squatting, unilateral loading, sort of locomotion

WHAT ABOUT THE REPS
The tabata interval assumes, for the most part, you will be able to spend the entire 20 seconds working

LEARN TO COOK
If you be splitting up the reps and resting a lot, then I'd think about doing 4 minutes of each exercise, no rest. If you wanted to take stamina more out of the picture then you could do 2 rounds of 4 cycles, or just rotate each time.

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

GENERAL FEAR LEVEL: 7

Warm up for 200523:
GENERAL WARM-UP

3 rounds of:
200-m run
10 broad jumps
10 push-ups to downward dog
10 hollow rocks
10 walking lunges

SPECIFIC WARM-UP

Handstand hold
2 rounds for 30-seconds of:
Bear crawl
Kick-up practice
Wall walk
Handstand hold

L-sit
2 rounds for 10-seconds
Front scale, left leg forward
Front scale, right leg forward
L-sit or tuck-sit

Practice
10-seconds box jump
15-seconds rest
10-seconds L-sit
15-seconds rest
10-seconds handstand hold
15-seconds rest
10-seconds sit-up
15-seconds rest
10-seconds lunge
15-seconds rest

AT HOME VERSION

Tabata broad jump
Tabata L-sit (on floor)
Tabata pike handstand hold
Tabata sit-up
Tabata lunge