남(m)/46/171cm/94kg/230508/
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post reps for each exercise completed to comments./
168회(두번째와드, HSPU, 피스톨 모두 반칙)/
월요일 저녁 두번째와드

CFWUx2
hspu 4-4-6*3
pistols 8*6
pushups 10-10-6*11
j-lunges 7*12-14

Never a dull moment with Adrian!  What a great mix of variation!  <3  Sharing with our athletes!

22 HPU
30 SLS
56 PU
93 JL

Just noticed that this tutorial was one year ago! Loved watching the challenging variations especially standing on the box! Just turned 69, just beat the Big C and just about ready to X-Fit AGAIN-"Let's Roll"!

222 
66 Push press. 10,8...
48 Pistols. 6... (Holding toes and alternating each cycle)
63 Push ups. 12,8,8,7...
45 Jumping lunges. 8,5...6,6 (Split jumps - LR=1)

36-41-79-112
single leg squats heals on a plate

11
32
71
81

24, 33, 56, 97 Rx'd.

3,3,3,3,1,1,2,2
3 10 times 
9,9,9,6,5,4,6,6
10,10,10,8,7,7,7,9

17
71 while holding bar for balance
65 sloppy the second half
86

Changed this one to make it more stamina, less cardio due to hazardous smoke conditions in my area:

6 sets of 20 seconds each exercise with 40 seconds between sets, and 1 minute (+40S)
between exercises:
kipping hspu: 6-6-6-6-6-5 (could’ve done 8 the first round but knew it would get tough)
pistols: 6left6right6left6right6left6right
pushups: 17-13-11-10-10-9
pistols: 8-8-8-8-8-10 (alternating legs)

Did this in my living room so it was extra sweaty. 

181/69”/41

9-9-9-7-7-6-4-6
9-8-6-6-6-6-6-6
13-12-12-12-12-12-12-13
10-10-10-10-10-10-12-16

M/67”/180#/47
Won’t score RX because my pistols were sloppy...either my hand or foot would touch the floor or my heel would raise. 
16/50/52/74 = 192 total reps

40
43
80
100
Rx’d

Oops, suis 8 min of hspu instead of 8 rounds...

Hspu: 5-5-5-4-5-3-3-3-3-2-3-2-2-2-2-2
Pistols (on bench, alternating legs each set): 5-5-5-5-5-5-7-6
Pushups (physio version for shoulder blade injury): 7-5-5-5-4-4-4-4
Jump lunge: 16-13-12-12-11-12-13-11

Saved to seconds w/u and wod

GENERAL WARMUP
3 rounds of:
200 meter run
10 broad jumps
10 pushups to downward dog
10 hollow rocks
10 walking lunges 

SPECIFIC WARMUP
Handstand push-up
25ft bear crawl
5 pike push-ups with feet on ground
5 pike push-ups with feet on box
5 kick-ups with back to wall
3-5 handstand push-ups

Single-leg squat
5-10 reps each of:
Reverse lunge
Assisted single-leg squat
Single-leg squat

Push-ups 
30 second high plank
5 top-half push-ups 
5 bottom-half push-ups 
5 push-ups 

Jumping lunges
10 squat therapy reps
10 split squats per side, pausing with knee off floor
10 slow and controlled jumping lunges 
10 jumping lunges 

10-seconds handstand push-ups 
15-seconds rest
10-seconds single-leg squats
15-seconds rest
10-seconds push-ups 
15-seconds rest
10-seconds jumping lunges

HSPU
5-4-3-3-2-2-2-2
Pistols
9-8-8-8-8-8-8-8
Push-ups
12-12-10-10-8-6–7-7
Jumping Lunges 
12-12-13-12-10-10-10-13

M/34/6'/175#

327 Rx
HSPU: 49
Pistols: 63
Push-ups: 78
Jumping lunges: 137

S.HSPU: 6, 6, 6, 6, 6, 3, 3, 3
Piztols: all 8s
Push Ups: 12, 12, 12, 12, 12, 10, 8, 8
Jumping Lunges: 8, 8, 8, 8, 8, 8, 8, 20

HSPU 5,5,5,4,3,3,2,2
pistols - 6,6,6,6,6,6,6,6
pushup - 15,14,13,12,10,8,7,6
jumping lunge - 15,14,13,12,12,12,12,14

HSPU: 40
Pistols: 51 
Push Ups: 61
Jumping Lunges: 114

266 total reps

M/27/6’1”/195

28, 42, 87, 99 rx

338 reps Rx
47
64
100
127

Great article 

Pike push up 53
pistol on to 20” box & 10#plate counterbalance 58
Push up Rx 65
Jumping lunges 72

M/24/5'8"/160lb
CrossFit AFK

42 (8-7-5-5-5-4-4-4)
89 (13-12-12-12-8 fell over twice haha,-10-11-11) alternating
49 (11-8-6-5-4-5-5-5) parallettes
148 (22-21-20-19-18-17-14-17)
328

Total scaled reps: 239

50# DBs push press: 37
1-leg squat to 18” box: 60
push-ups: 42
jumping lunges: 100

Warm up: 4 min Tabata scales, 4 min Tabata L-sits parallettes 
Back Squat 5x5: 125#, 130, 135, 140, 135
Then WOD:
HSPU (scaled to box assisted): 60
Pistols (scaled to low bench assisted): 81
Push-ups Rx (strict hand release): 64
Jumping lunge Rx: 170
Total: 375

substituted HSPU for Z shoulder press with 25lb dumbbells
11,10,8,6,6,6,6,6 = 53
10,10,10,10,10,10,10,10 = 80
18,10,8,6,6,6,6,6 = 66
15,15,15,15,15,15,15,15 = 120
total reps = 319

18
37
55
105

HSPU: 23
1-leg squats ( 2” plate under heel): 37
Pushups: 122
Jumping lunges: 96

181226: 
HSPU: 18
1-leg squats ( to a 16” chair): 51
Pushups: 112
Jumping lunges: 80

Beautiful!  Such a pleasure to watch and learn. ❤️

Sc hspu to strict with 4" head pad & pistols to reg air sq

34/97/95/90 = total 315 reps

Rx 376

HSPU’s kipping: 50
Pistols: 70
PU’s: 120
Jumping lunges: 136

35/195/5’9/M

Kipping Wall HSPU: 32
Single Leg SQT (14” box): 67
Pushups: 72
Jumping Lunge: 139

31-88-56-90 s
pike pushup
narrow lunge 
knee pushup 
jumping lunge

F/5’5/140/23
CrossFit AFK

This was incredibly humbling. I'm nursing a sprained ankle so had to take it really easy on the squats and lunges.

HSPU - Subbed overhead dumbbell press (2x50 lbs): 33
Single Leg Squats - Subbed full squats (bad ankle):  42
Push Up - rx - 52
Lunges - 45

7 Handstand push-ups (kipping)
17 single leg squats
26 push-ups 
33 jumping lunges

scaled pretty heavily here. My knees don’t like single leg stuff anymore so I’m bagging that more or less forever lol. so I did:

Handstand hold with my feet to a pull up bar so I could practice the free standing aspect. 

Glute Ham Raise until my hamstrings were screaming then switched to Hip extensions 

Pushups as RX.

Reverse Hypers. Used a little bit too heavy of a weight, I’d tone it down a bit next time. 

399 total reps Rx
HSPU (kipping): 8-8-8-8-8-8-8-9 = 65
Pistols (alternating): 10-10-10-10-10-8-8-10 = 76
PUshups: 14-14-14-14-14-14-14-14 = 112
Jumping lunges: 18-18-18-18-18-18-18-20 = 146
m/52/5'11"/200#

20, 18, 65, 90. Rx

HSPU (to mat): 72
Pistols(to bench): 70
Push-ups: 104
Jumping lunges: 174
Total: 420

Compare to:
84/ 65/ 100/ 154=403

As rx'd, 362 total reps (PR).  Totals below:

HSPUs:    8-8-8-8-7-7-7-4    (57)
Pistols:    10-10-10-10-10-10-10-9    (79)
P-ups:     12-12-12-12-12-12-11-9   (92)
Lunges:    17-17-17-17-17-17-16-16   (134)

Took a more measured approach for both HSPUs and push-ups in early rounds to try to save more reps in later rounds.  Warmed up pistols a little better.  Legs were smoked at the end of lunges!  Could barely stand up.

47m/5'10"/185

Hspu: 37reps 
Pistols: 76reps
Push ups: 78reps
Sit ups: 87reps

1) pike hspu. -47 reps
2) assisted pistols -30 reps
3)push ups - 50
4) jumping lunges - 104

HSPU:32
Pistol:30
Push-ups:56
Jumping lunges:119

Good one Boz.

strict HSPU to abmat 32
pistol to 14" box 59
push ups 65	
jumping lunge 80
M/47/5'9"/144#

Jackie:
db press 15# 64
pistol to 20" box 80
knee push up 56
walking lunge 64
F/46

Pike push-ups = 65
Pistols with TRX = 65 (32R + 33L)*
Hand-release push-ups = 58
Jumping lunges = 112
Total = 300
*rds 1-4 right leg, rds 5-8 left leg, to maximize the exhaustion

Last time, I did wall-facing HSPU = 54 + pistols down to a 12" box = 70 + regular push-ups = 92 + jump lunges = 125 == 341 total, but not really analogous.

Warm-up ≈ 7 min

Tabata handstand push-ups =  26  (4 sets -20 sec)
Tabata single-leg squats = 77
Tabata push-ups = 70 
Tabata jumping lunges = 105

Cool-down  ≈ 6 min

Tabata handstand push-ups from box 46
Rest 1 minute
Tabata single-leg squats 53 from box
Rest 1 minute
Tabata push-ups 55 RX 
Rest 1 minute
Tabata jumping lunges 93 RX 
247

Subbed

HSPU - 26
Tuck sits - check
Pushups - 100
Hollow Rock - 100

HSPU band assist 34
pistols to 15” target 62
push-ups Rx 72
jumping lunges Rx 104
Total reps = 272

WOW

Boz' Strength and agility is inspiring! 

HSPU - 44
Pistols - 66
Push ups - 76
Jumping Lunge - 135

🇰🇷 M/46/93kg
☆181217
41+36+106+108=291 (44세)
☆200821
50+52+81+127=310 (46세)
CFHIM - MAKING PEOPLE BETTER

Subs:
2x45# pushpress for hspu
single leg squat to bench 

totals:
51, 88, 107, 91  (total of 337)

WOD ANALYSIS

Coaching notes
The Tabata includes 8 cycles of 20 sec work followed by 10 sec of rest. But the question that arises is that, is there a prescribed rest in crossfit? If NO, so why tabata can be a subset of CrossFit? what does the prescribed 10-second rest mean? 
In fact, only the 20 sec all-out works in tabata are subset of crossfit. Indeed, each tabata includes 8 separate WOD in AMRAP template. For example, the athletes should perform 20 sec AMRAP of HSPU for first WOD, then rest for 10 sec. They have to do this WOD for 8 cycles.
As a result, each tabata includes 8 CrossFit WODs performed in the form of 20 sec AMRAPs.

Template: This program follows “AMRAP” template, so scoring is based on as many reps as possible during all 20 sec AMRAPs.

Modality: This exercise is a single modality that includes 4 gymnastic movements.

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: 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. 

Running a class: Trainers have ≈ 40 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina and cardiorespiratory play the major role in this exercise. Furthermore, power, strength, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid system is the dominant energy pathway in each tabata program. After each tabata, the athletes recover during 1 min rests.

Anatomy:
HSPU: Trapezius, Deltoid, Triceps.
Single-leg squat: Gluteus maximus, Quadriceps.
Push-up: Pectoralis major (sternum head), Triceps.
Lunge: Gluteus maximus, Quadriceps.
_______________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for HSPU ≈5 min
Specific warm-up for squat ≈ 4 min
Specific warm-up for push-up: ≈ 5 min
Specific warm-up for lunge: ≈ 4 min
WOD ≈ 20 min
Cool-down  ≈ 14 min

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

RX Total：331reps.
handstand push-ups   （37reps）
single-leg squats  （80reps）
push-ups  （82reps）
jumping lunges  （132reps）
https://youtu.be/Nkq6S1fJz2g

Globo/home Scale:   If necessary, sub a heavyish dumbbell push press or piked HSPU for handstand pushups.  For Pistols, if you are not proficient, work on pistol skills before this workout and sub either a weighted step up or a Bulgarian split squat (alternate legs each round of the tabata).  If you are still working on pushups and lunges do pushups and lunges in the first tabatas, then do knee pushups and air squats in the second tabatas.

Boz is such a good mover! Love these videos, please keep them coming. 

I think I just wrote a small rant on this, and I also talked to a few of our kids about this earlier this week. I actually have a question - probably for Tyler, but really for whoever:

Does recovery happen in the aerobic pathway?

The reason I'm asking is because, for example, football coaches I've known use the "A Football Play Lasts for 7 Seconds" thing to avoid long-duration workouts like Cindy in favor of either a short, CF Football-style workout or even just heavy lifts. But my thought is that a drive lasts for like 4 or 5 minutes (or in Wisconsin or Iowa's case, like 11-12 minutes, resulting in a nice field goal) and there is a lot of time in there spent in the aerobic pathway.

Actually one more question. Though maybe not really a question, but more of an observation. We did Helen today instead of Super Mutant Helen and I think you have to consider the time between doing the same exercise as a kind of interval. Say the run took 1:30 and the kb swings/pull-ups took 1:30. Well you're kind of doing a 1:1 interval ratio on the run. And for pull-ups, it probably ends up being like a 1:3 ratio - which would kind of put pull-ups into that glycolytic pathway, even though they're part of a larger whole. Does that make any sense?

awesome tutorial...never imagined some of these combos--pumped to try them👍👍

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Handstand push-up - pushing, overhead, major change of orientation, skill probably more than strength
Pistol - squatting, unilateral loading, full ROM
Push-up - pushing, midrange
Jumping lunge - squatting, unilateral loading, less ROM, loss of connection, jumping

WHAT ABOUT THE FORMAT
We want the quality of these Tabata sets to be high - which is kind of different from the intensity. After two rough workout days this is a welcome break. You should not feel completely spent, just mad burning in the arms and legs. So it should mean that you are moving the entire 20 seconds, but not sprinting.

TECHNIQUE SCALE
4 minutes of handstand push-up practice
4 minutes of pistol practice
Tabata plank hold
Tabata lunges

CONSISTENCY SCALE
4 rounds
1 minute of each exercise, no rest in between

INTENSITY SCALE
Instead of doing all 8 intervals of the same thing, do 8 rounds of 1 interval of each - no additional rest in between.

MY STUFF
As ex'd except for pistols - did rolling pistols - and mixed some sets of regular lunges in with jumping lunges. Didn't count.

GENERAL FEAR LEVEL: 4