223 cals RX
2 tabata row / 2 tabata bike

M/41/5’9”/193#

Row cal
55 | 9 8 7 7 6 6 6 6

C2 bike erg
45 | 7 7 6 5 5 5 5 5

Ski erg
35 | 5 5 5 4 4 4 4 4

Double-unders
189 | 30 32 27 20 18 20 20 22

Single Unders
327-293-295-277

Warm Up

AMRAP10
:30 Samson stretch
10 pvc ohs
10 ghd back ext
10 ghd sit ups
10 pull ups
10 ring dips

METCON (Rx)

Tabata row (55)
Rest 3 mins
Tabata Assault bike (45.3)
Rest 3 mins
Tabata ski (42)
Rest 3 mins
Tabata Assault runner(6.27)
Cals: 148.57

M // 50-54 // US

Row 845
ski 822
bike 2313
du 196

Row (828m,827m,825m,844m)

Did this workout as a conditioning piece after a lift session. Tiring but repeatable.

total calories for each

Assault bike 74
ski 59
row 61
Assault runner 44

bike on a trainer: in avg watts per interval: 

630, 350, 330, 250, 250, 250, 250, 250
400, 350, 250, 350, 350, 350, 350, 350
350, 350, 350, 350, 350, 350, 350, 350
350, 250, 300, 325, 310, 400, 300, 300

1 round ski with band (112 reps)
2 round du (104 reps)
3 round ski with band but band broke on 6th interval then did normal gym bike without display so did not count reps for that (95 reps)
4th round du (70 reps)

J  nN  

M/53
Row
50 cal; 797 m
55 cal; 837 m
54 cal; 851 m
54 cal; 847 m
213 cal; 3332 m

5:00 on Air Assault bike, CFWU

Row
KB squats
Push Press
KB swings

M/61 yr/ 190 lbs

M/50/89

Air bike 40cal
Ski 44
Su 373
Row 49

Rowing, Rx'd

6, 6, 6, 6, 6, 6, 6, 6 (48 cals)
7, 7, 6, 6, 6, 6, 6, 6 (50 cals)
7, 6, 6, 6, 6, 6, 6, 6 (49 cals)
6, 6, 6, 6, 6, 6, 6, 6 (48 cals)

3 more cals than compare to.

Felt like vomiting after round 2 but held on. Still feel like vomiting two hours post workout. 

I think if this wod comes up again, I'll score it with meters instead of cals. 

M/37/6’/178#

Strict pull-ups: 43
Burpees: 60
Row: 66 calories
C2 bike: 59 calories

Deo gratias

Modified:
..

TABATA 1: GDH sit-ups from bench > 56
TABATA 2: kneeling push-ups > 65
TABATA 3: single-arm OGS @ 7,5 kg > 26 L / 27 R (53)
TABATA 4: DB SDLHP @ 2x 10,5 kg > 70
--
Peace.

Jump rope 160reps
Ghd sit up 32reps
box jump 24" 40reps
Decline bench press 135lb 68reps

Row: 67 CAL
echo Bike: 41 CAL
Row: 61 CAL
echo Bike: 45 CAL 

TOTAL CAL: 214 CAL 

2 rounds A & B Tabata 
Rest 2min between rounds 
A:
 Air squats 
lunges
cossack squat L
cossack squat R
Jumping squats 
Rom split squat L
Rom split squat R
glute briges 
B:
sit-ups
scisors crunches
plank hold
cycle crunches 
side plank hold L
side plank hold R
mountain climbers 
hanging knee raises 

RX’d
Rower - 851 m
DU’s - 146
Assault Bike - 2069 m
Assault Runner - 1015 m

Perfect way to hit the ground running 🏃‍♂️ 
Pun intended.... gorgeous 😍 weather in the Catskills 
Did TABATA on an open road.... not used to this (city boy) 
The hills made it sweaty 😓 🙌 
TyH for the strength 💪 to renew after a slump.... work life balance completely thrown off due to new job
#you fall down you get back up
#consistently triumphs 
#make time for yourself.. no one else will 

36 / M / 5'9" / 140lbs

Single-unders 45-52-40-50-42-49-50-35
15lb dumbbells SDHPs 9-10-9-8-7-7-5-7
Double-unders 21-19-19-14-15-8-20-11
Run ~600m

Changed it up a little, did 45lb sumo for reps instead of row, push-up, ring row, 40lb DB bench presses for the 4 tabatas. 105 in the garage, so the 5 min breaks were wonderful. 
sumo 11 each round. Total 88
pushup 18,12,10,8,7,6,6,6. Total 73
ring row 8,6,5,5,4,4,4,4. Total 40
DB BP 8,8,6,4,4,5,5,4. Total 44
Definitely pumped…

49 Байк 
129 Подвійні на скакалці 
55 байк
146 подвійні

1 - 203 double-unders
2 - 53cal / 818m rowing
3 - 182 double-unders
4 - 56cal / 835m rowing
Practiced scales / planks / stretches during the breaks

Last time: elliptical trainer + jump rope (mix of SU and DU) + practiced scale/plank/stretch
28.8cal/386m - 158 JR - 28.9cal/388m - 120 JR (scored ALL jumps; today scored ONLY the DUs)
Today wasn't apples-to-apples but clearly MUCH better

Rx’d with 4 minute rests:
246 DU’s
68 cal of row machine 
252 DU’s
69 cal of row machine

191013: 
Rx’d with 4 minute rests:
220 DU’s
64 cal of row machine 
230 DU’s
69 cal of row machine

Echo 🚲: 44 cal
SU: 237
Row: 59 cal
DU: 132

4 Rounds of Tabata of monostructural exercises for total Reps on each one.
Jumping Jacks | 22,22,22,22,22,22,22,22
Seated Banded Rows | 12,12,12,12,11,12,12,11
Banded Ski Erg | 15,14,15,14,,13,14,13,13
Jump Rope Single Unders | 22,40,25,25,30,30,40,35
Rest 4 minutes between Runds.
I completed 629 reps | 176 + 94 + 112 + 247
https://youtu.be/7lk0OHK1bAQ

RXd. Completed at the Y.

Concept 2 Row: 853m
Rogue Echo Bike: 62 calories
Concept2 SkiErg: 45 calories
Double Unders: 120

Echo Bike was easily the worst, per usual. DU was more like 15:15s. trips at 15s. 

4 Rounds Tabatha
8 Intervals
5 min Rest

Bike 35 Cal 
Row 56 Cal 
Bike 32 Cal 
Row 52 Cal 

ski erg-23 cal
bike-24 cal
ski erg-26 cal
bike-35 cal

M54/222 lbs. 21 hours fasted
4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.
Rest 5 minutes between rounds.
Bike 1.4 miles
Row 774 meters 
Ski erg 700 meters
Jump rope 320 single unders
Accessory work

Single unders - 1376

Tabata: Crossover Double unders / Assaul bike / Double unders  / Shuttel run 

Rounds 1/2 Row
Rounds 3/4 Run

922/914 meters row
640/672 meters run

Rachel
589/599 meters row
448/461 meters run

I didn't know how to score. 4 rounds alternated Tabata jump rope singles (averaged about 50 per 30 seconds), bike, singles, bike. Then practiced jump rope maybe 300.

4 rounds Tábata mixed
DU 120
Row (m) 799
Ski erg(m) 791
Asault (m) 2012

3722 reps total

M/31/200/5’10

RX’d on Concept 2 Rower w/ Meters as workload. 

  937
  923
  888
+880

3,628 Meters

du: 250
assault: 51.5
du: 236
cal assault: 51.1
	
Last time was 2019: 

Row: 600m total
DU: 232 total
Assault: 56 cal
10m shute: 48m total

M/39y/15% BF
	
	

54,43,56,46

 echo, ski, echo, ski

 for cals 

row-680m
assault bike-1923m
row-687m
assault bike-1908
m/53/175

Row- 850m
echo bike- 55 cals
dubs- 285 reps
push ups- 100 reps

4 rounds of Tabata.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Run- 626 m
Air bike- 1744.2 m
Single unders- 297 reps
Row- 809 m 

Row 1287m 
Ski 1188m
Stationary Bike 0.7mi(feet kept slipping out) 
Horizontal Rope Pull Machine 266m
Bonus round of push ups 82

Son (15)
Row 1151m
Ski 1044m
Bike 0.9mi
Rope Pull 180m
Push ups 51

I stuck to double unders and got 844 total. 

Did our Friday Bulletproof workout at 0700 instead:
12 minute AMRAP
10 Wall Ball Shots (14#, 10ft target)
6 Burpees
200m run
5rds+10+6+~150m

2 minute rest, then

6 RFT (12 minute cap)
10 Box Jumps (24")
7 Pull-ups
50yd KB run (2x35# KBs down and back)
11:30
Lap around the complex to finish the morning (about .75 miles untimed)

Not today's tabata extravaganza, but it was a soaker and fun.  Second part was brutal coming right back into BJs from the KB run.

row 62
bike 59
ski 52
double unders 172

compared to:
row 61
bike 54
ski 49
single unders 356

M/48/6'2"/180#

Row 64 cals/901m
DU's 251
Row 65 cals/916m
DU's 249

I think I might rate the WODs on how many towels I use.  Today was 6 

Did #215 sled 75’ish per pass/ #75 SDHP
8 push passes
7,9,8,7,8,8,8,8
8 push passes 
10,9,8,8,8,8,8,8
8 rev. pull passes
#65 Thrusters 
10,8,6,6,7,7,7,7
8 forward facing pull passes
Thrusters
8,7,7,7,7,7,7,7

5 min rest, the 4 more mixed rounds on sled 

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.
Jump rope 60-60-60-58-51-62-61-61 
Rower 51-53-53-52-51-55-51-50 meters
Assault Air Runner 31-30-30-31-31-30-30-30 meters
Front Blank -Side Blank 20-20-20-20-20-20-20-20 sec 

4 rounds of running, 790m, 790m, 740m, 770m

Sumo deadlift high pulls @ 20kg-48 reps
Stepper- 276 steps
Sumo deadlift high pulls @ 20kg-52 reps
Stepper- 355 steps

Stationary Bike, 36 cals, 1.7 Km.
Jump rope, single unders ~440 reps.
Stationary Bike, 46 cals, 1.9 Km.
Jump rope, double unders, ~216 reps.

Used the 20:10 interval setting of the C2 machines. (Wheels spinning after I stopped were also counted) 
Rower 955m
Skierg 780 / 760 / 800

Champions Club Scaling Notes

RANT
Trying a new format again. Instead of giving options, just going to raise some questions that would be good to ask yourself when looking at scaling. Because I'd like to respectfully challenge the scaling suggestion listed with the workout; it would probably be better to say "All athletes can maintain the format of the workout, but scaling might bring a better stimulus." Or something like that.

WORKOUT THEMES
Monostructural. High output with a short recovery; a nice blend of stamina and endurance and challenging our recovery. Changing modalities to preserve intensity.

					SHORT		MEDIUM		LONG

LIGHT										x

MEDIUM

HEAVY

FORMAT QUESTIONS
Is my sprint speed noticeably different than my 80% speed?
Am I experienced enough to focus on the time scheme more than the movements?
Am I capable of going intense enough to merit 5 minutes of recovery?

MOVEMENT QUESTIONS
Touch all the movements or focus on one?
Do running jump rope or double unders or singles?
Pick what I'm going to have the best output at, or pick what I least want to do?

MY STUFF
SDHP, one-foot jump rope, 800m run, double unders.

GENERAL FEAR LEVEL: 7