남(m)/45/171cm/95kg/220512/
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders
Post total reps completed at each exercise to comments/
181회/
목요일 저녁와드

Agree!!

CFWUx2 10s 10dus
10-12 20-7 4-15

384. 
Strict ring pull ups 31
Push ups 55
Squat 72
Situp +9kg 53
Sdlhp @20kg 50
DU 123 (lost a round and a half of DU through tangling the rope and misjudging the bells). Should have had 400+

I am improving my English 
is awesome 👏 i really appreciate  the information 🙏

@home, subbed:

24# db bent-over rows & push-ups
squats & 20-second planks
20-second left planks & right planks

177 reps + held all planks for full time

pull ups - 52
push ups - 42
squats - 80
ab mat situps - 80
row - 33
DU - 43

373 rx’d with close grip gymnastic pushups and regular old kipping pull-ups 
47 pull-ups
55 pushups
60 squats (gassed!)
40 ghd situps
28 rowing calories (gassed!)
143 double unders

192/40.9y/69”

Pull ups 12x5
push ups 15x5
air squat 13x5
sit ups 13x5
row about 40cal
du 30x5

411 (58-76-77-39-36-125) rx

Pullup: 33
pushup: 50
squat: 66
situp: 47
row: 28
doub: 19

PU: 5x10=50
hand release pushups 5x13=65
GHD: 5x10=50
Squats: 5x15=75
Row: 32 calories
DU: 20,16,20,20,20=96

M/35/5'10"/190

Pull-ups: 50
Push-ups: 60
Squats: 71
GHD: 30
Row: 32
DU's: 76

319 total

Pull-ups: 63
Pushups: 101
Squat: 97
GHD SU: 45
Row cals: 35
DU: 125

Pull-ups, push ups: 92
Squat GHD situps: 126
Row+side jumps over rower (no rope 😢): 118
Total: 336

11-12-12-12-9 (56 Pull-ups)
12-12-9-7-8 (48 Push-ups)
18-14-14-14-14 (74 Squats)
8-8-8-8-9 (41 GHD Sit-ups)
5-6-6-7-7 (31 Calories)
37-35-30-32-36 (170 Double-unders)
420 total

38
58
43
37
45 cal run
155

Pull-up 41
pushup 70
squat 70
abmat sit-up 40
45lb bar sdhp for row 49
BE instead of DU 46

M/19/161#/5'8"
27 pull
75 pu
33 ghd
103 sq
29 cal
130 su
Pretty good saying I donated 2 pints yesterday 

skipped pull ups (have something going on with my arm and the pull up really bothers it

40 push ups
71 squats
45 sit ups
54 sdhp
125 single unders

Pull up 55
push up 60
squat 83
knee to bar (sub) 53
kettle Bell (sub) 60
row 38 cal

no GHD apparatus or rope today

301 reps

Push up: 51 (11-11-11-10-8)
Pull up: 32 (5-7-6-6-8)
Air squat: 84 (16-16-17-17-18)
Abmat sit-up: 64 (12-13-13-13-13)
Row: 45 (8-9-9-9-10)
DU: 25 (2-5-7-5-6) I’m famously bad at DUs

Pull-up: 40
pushups: 48
squats: 59
ghd sit-ups: 39
rowing: 19 cal
double unders: 116 
all Rx

Scaled/subbed to :
 Jumping C2B pull-ups : 34 (10/7/6/6/5)
Hand release push-ups : 37 (8/7/7/8/7)
Air squats : 56 (11/11/11/12/11)
Hanging knee raises : 50 (10/10/101/10/10)
Burpees : 21 (4/4/4/4/5)
Jumping jacks : 94 (19/19/19/18/19)
M / 40yo / 176cm / 71kg

Pull-up: 46
Push-up: 57
Squats: 100
GHD SU: 40
Row: 470 meters
DU: 124

Pull up - 34
Push up - 80
squat - 78
ghd - 58
Row - 47
double unders - 130

Total reps: 406, Rx except ghd 2 sit-up & DU 2 SU

13/8/5/5/5, 20/15/13/12/10
11/12/13/12/15, 7/10/10/10/11
33 Cal tot, 25/26/33/40/42

32PU strict 
69Pu
75Sqt
30GHDSU
21cal
127DU

This one was fun

401 reps total!
pull-ups: 8-6-6-6-6=32
push-ups: 13-13-13-13-14=66
squats: 15-16-17-17-18=83
sit-ups: 11-10-10-13-12=56
(RUS)KB Swings(55#):12-13-13-14-14=66
double-unders: 18-21-20-16-23=98
Really happy with my consistency & my double-unders! They usually suck when I’m trying to go fast! I guess it helps to be wore out & unable to overthink it! Like Oly. Lifting! 😂 I could be faster if someone would write down my reps for me while I rested for 10 seconds! 🤣

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

Rx
Pull-ups: 51 reps
Push-ups: 71 reps
Squats: 77 reps
GHD sit-ups: 48 reps
Rowing: 32 calories
Double-unders: 168 reps

Total: 447 reps

Got home late.  Did 30 burpees just so I could feel like I did something 

Pull up: 7,6,5,5,7
push up: 13,13,13,13,10
squat: 13,13,14,15,15
GHD: 8,8,8,8,7
row: 6,7,7,8,6
single unders: 39,43,37,32,41

Pullups - 40
Pushups - 50
Squats - 75
GHD's - 40
Row - 27
DU's - 73 ?

305 total

Special shout out to my son Charlie for keeping count

pull-ups = 30
push-ups = 55
squats = 81
GHD sit-ups = 45
calories rowed = 22
single unders = 194
Total reps (completed in prescribed alternating order) = 427

Pull 8-8-8-8-8 (40)
Push 20-18-18-16-15 (87)

Squat 12-12-13-13-13 (63)
GHD 7-7-6-6-7 (33)

Row (meters) 5-5-5-5-5 (roughly 30)
Single-unders 10-45-41-47-48 (191)

Total 444. Couldn’t get started with DU’s in first round so switched to SU’s.

M/45/6'2"/185#

Pullups - 50
Pushups - 50
Squats - 75
GHD's - 45
Row - 25
DU's - 172
417 total

M/36/165

360 total reps

Everything as prescribed except I subbed back extensions for GHD sit-ups and bike (calories) for row. 

Rx’ed- 497 total reps

pull-ups= 96
push-ups= 105
squats= 75
GHD= 54
row= 40 cal
DU’s= 127

58 / 173

Pull-ups - 40
Push-ups - 83
Squats - 79
GHDs - 52
Row - 18 cal
DUs - 78

Pull-ups: 7-6-6-5-5=29
Pushups: 13-12-13-12-12=62

Squats: 13-14-14-14-15= 70
Incline sit-ups: 9-9-9-10-11= 48

Burpees: 7-7-6-7-7=34
Single Unders: 49-46-49-48-47=239

Total reps: 482

pullup/pushup: 116
ghd/squat: 136
row/du: 224
total: 476
I did strict pullups instead of butterfly, just because i felt this would be better for today. Cool workout, du/row was tough, and quad pump on ghd/squat was real.

completed WOD, did not count reps.

M/40/136lbs

Pull-ups - 48
Push-ups - 56
Squats - 59
GHD Sit-ups - 34
Row - 29 cal
DUs - 103

Total = 329

Pull strict 16
push 60
sq 55
ghd 28
row 23
du 124

This is a really cool change-up to the traditional Tabata protocol! Try to put forth a hard and continuous effort on most intervals. Here are some scaling thoughts:

Pull-ups: I’ll have athletes use a variation that allows them to move continuously for at least 2-3 of the intervals. Ring rows, inverted bar rows, and toe-nail assisted pull-ups will be what I will go with today when modifying the movement. I will likely avoid band-assistance because it’s bit of a hassle getting in and out of the bands when transitions are tight.  

Push-ups: As with the pull-ups I will have athletes use a variation that allows for continuous movement for the first 2-3 intervals. My main modifications will be an incline push-up or a push-up from the knees. 

Air Squats: This movement will not need much scaling. In very rare instances, I will have athletes squat to a target if establishing range of motion is difficult. 

GHD Sit-ups- I typically take a very cautious approach with GHD sit-ups.  As a general guideline for today, I will have experienced athletes attempt this movement as prescribed if they have a had consistent exposure to the movement recently. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes.

Rowing: No modification should be needed unless there is a special circumstance. 

Double-Unders: I will likely just have all athletes practice for 20 seconds and see what happens. In the rare instance that I think the impact of landing from a double-under attempt is too demanding, I will have the athletes perform single-unders. 

Pull up: 40
Push up: 62
Squat: 60
GHD: 44
Row: 21.2 cal (fuel f300 rower)
DU: 120

M / 172cm / 82kg

Pull up / press up  - total 105 reps
Squats / GHR sit up - total 157 reps
Du's/ assault bike - 124 reps / 27 cals 

Total 386 reps / 27 cals 

PU: 8-8-8-9-10 = 43
Pushup: 15's = 75
Squat: 19-19-18-18-18 = 92
GHD-SU: 8's = 40
Row: 6's = 30
DU: 20-20-18-9-24 = 91
Total reps = 371 Rx
Nice WOD!
m/51/5'11"/200#

Strict Pull-ups - 10/10/9/7/6 - 42
Strict Push-ups - 15/14/14/12/10 - 65
Squats - 13/12/13/12/12 - 62
Straight-leg Sit-ups - 8/7/8/8/8 - 39
Row - estimate 10 x 4cal - 40
Forgot my jump rope and the rower screen wasn't working, so just I just did the last 5 min as tabata row

6-5 pup rx
11-10 pu

15-14 squats
9-8 ghdsu

80-100 mt row
30 du 

Pull-ups 8-7-8-7-7=37
push-ups 15-15-15-15-15=75
squats 17-17-17-17-17=85
GHD sit-ups 8-8-8-8-8=40
row 28 total cals
single unders 40-36-40-40-44=200

57/5’8”/160

Pull ups - 45
push ups - 56
squats - 74
sit ups - 50
subbed shuttle sprints for rower 
single unders 168

Pull Ups
Push Ups

Air Squats 
GHD Sit Ups

Air Bike 
D.U.

404 Reps

Notice words that were left out of this article.  Words like industry, government, interests, commissioned, grants, and funding.  Those are not science.  Science is the objective core, but that kernel is surrounded by elements which make up the research enterprise game.  

340 total reps
(subbed elliptical calories in place of row calories)

str pullups: 36 (10/7/7/6/6)
eccentric pushups : 40 (all 8s - shoulder pain)
squats : 60 (11/11/12/12/14)
ghd situps: 40 (all 8s)
row : 34 cals 
dubs : 130 (15/30/25/30/30)

5 rounds pull up (with band) + push up
85
5 rounds Squats and sit ups (I don't have access to a GHD)
107
5 rounds single unders and cals on the rower
197

Total: 389, maybe? I'm bad at counting. 

380 reps Rx

Transitioning from row and doubles was tough.

Pull-up / Push-ups
15/20 - 12/17 - 10/12 - 8/11 - 8/11
(124 reps)

Squat / GHD Sit-up
20/6 - 15/8 - 13/8 - 13/8 - 13/8
(112 reps)

Row Calories / Double-unders
4/30 - 5/10 - 6/25 - 6/20 - 6/32
(144 reps)

Strict pull ups-10/7/6/6/6
push ups-18/11/12/10/10
sqts-12/11/10/10/10--they may be slow, but they're below parallel
Abmat situp w/20# slam ball--8/7/7/7/7
Had to run out to garage for AB/DU and forgot 
my paper/pen, so no #'s, but the AB/DU was rough!
Assault bike--
DU's--
m/49/175

Strict pull ups 5-5-5-5-5 
Push up 15-13-14-15-18 
Squat 13-13-13-13-13
GHD 7-8-8-8-7
row kcal 4-4-4-4-4
Run kcal 3-3-3-3-3
100+103+35=238 reps total

41 pull up 
42 push up
64 squat
48 sit up
33,2 cal assault bike
69 du 

pull-ups：10+10+9+7+6=42 reps.
push-ups：15+15+13+12+10=65 reps.
squats：17+17+16+15+16=81 reps.
GHD sit-ups：8+9+9+9+9=44 reps.
rowing：32 cal.
double-unders：9+30+30+28+30=127 reps.
https://youtu.be/065y91S7wS4

Just for clarification purposes, this is your workout:

20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
20 seconds of squats, 10 seconds of rest
20 seconds of GHD sit-ups, 10 seconds of rest
20 seconds of squats, 10 seconds of rest
20 seconds of GHD sit-ups, 10 seconds of rest
20 seconds of squats, 10 seconds of rest
20 seconds of GHD sit-ups, 10 seconds of rest
20 seconds of squats, 10 seconds of rest
20 seconds of GHD sit-ups, 10 seconds of rest
20 seconds of squats, 10 seconds of rest
20 seconds of GHD sit-ups, 10 seconds of rest
20 seconds of row, 10 seconds of rest
20 seconds of dubs, 10 seconds of rest
20 seconds of row, 10 seconds of rest
20 seconds of dubs, 10 seconds of rest
20 seconds of row, 10 seconds of rest
20 seconds of dubs, 10 seconds of rest
20 seconds of row, 10 seconds of rest
20 seconds of dubs, 10 seconds of rest
20 seconds of row, 10 seconds of rest
20 seconds of dubs, 10 seconds of rest

INTENDED STIMULUS

This workout will make you fitter, it should also make you feel awesome. The first five minutes you will naturally have to pace, not out of strategy but because you don't want to reach failure on your first set. Push-ups and pull-ups are very anaerobic, in other words they burn and tend to die on you. That means your pace here will self-regulate itself a little. Stay smart and commit to awesome shapes without reaching failure at the start. The squats and sit-ups will also be burny. However you will be able to keep up a very cadence pace here, they are a lot more aerobic. On your first set get a solid number of reps and commit to keep it up for your next four sets. You can do it. In the row and jump we finish the cycle. Now is all aerobic power so is about fighting for calories and hanging on to the rope. As you can see the intensity will build as the workout progresses, and that will feel awesome. If scaling the pull-ups today, try a modification new to you that allows you to practice the mechanics of kipping. If you don't have access to a GHD, gor for regular sit-ups with and push it hard. If your dubs are not very consistent, go for singles, you want that last part of the workout to be a continous fight for reps, if you trip too much we will miss that. Spend 5-10 minutes before your workout working on those dubs while fresh. This is an awesome workout, get after it today! Feel awesome! 


▶ OPTION 1
On a 15-minute running clock, for max reps: 
5 rounds of:   
20 seconds of box kipping pull-ups, 10 seconds of rest   
20 seconds of rack push-ups, 10 seconds of rest 

Then, 

5 rounds of squats and AbMat sit-ups 

Then, 

5 rounds of of rowing and double-unders/single-unders

File this article under "Greg Glassman doing Greg Glassman things." 

In the same way that a useful definition of fitness did not exist in the academic literature before Greg presented "work capacity across broad time and modal domains", here we have a definition of science that has more utility than any that I've encountered in my career as an academic (~15 years; now a tenured professor at a major research university, for context). 

Not sure that this article will be as widely read and circulated as the original "What is Fitness" article, but it's equally revolutionary in its conceptual advance. 

All affiliate owners and CrossFit trainers would do well to familiarize themselves with the distinction between modern and post-modern science. The services you provide to your clients are rooted in modern science. Your critics and detractors are generally coming from a post-modern science perspective.

Globo scale: for those of you who are confused, this is alternating tabatas, 5 minutes of each couplet, 20 on 10 off.   If you do not have a GHD or are not proficient at them, sub abmat situps today.   For the row, sub either calories on the bike, 10 meter sprints, or burpee pullups. 

GENERAL WARM-UP

EMOM 6

Odd minute: 5 legs only strokes + 5 legs + lean strokes + 10 full strokes
Even minute: 30-seconds of double-unders (or practice)

AMRAP 4
10 PVC pass-throughs
10 kip swings
10 “squat therapy” reps

SPECIFIC WARM-UP

Pull-up + push-up
2 sets of 2 kip swings + 1 kip
10 scapular push-ups
2 sets of 2 kip swings + 1 pull-up
5 push-ups with a 5-second negative
5 pull-ups, then 3 push-ups

GHD Sit-up

3 sets of 3 reps of each:
1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Practice round
5-seconds of pull-ups
Rest 15 seconds
5-seconds of push-ups
Rest 15 seconds
5-seconds of squats
Rest 15 seconds
5-seconds of GHD sit-ups
Rest 15 seconds

Champions Club Scaling Notes

RANT
So I read this wrong when I did it this morning, but no matter, it just turned out to be shaded more towards stamina than endurance. I did all 5 pull-up sets, then all 5 push-up sets, etc. instead of pull-up, push-up, pull-up, push-up, etc. Again, the magic is in the movements. So as long as you are doing something with the movements listed - or the general principles of the movements listed - then you'll be fine.

PURPOSE
Take some of the stamina factor out of the original Tabata rep scheme - especially for some movements that would benefit from some extra rest - and add in more intensity

NEW TO CROSSFIT SCALE
As is. Maybe sub L-sit for GHD sit-ups.Or strict knees to elbows

TRAINING SCALE
If you wanted to shade to endurance then do it the way I did on accident in the rant. Also scale any movement that you would have to rest more than once in any 20-second time frame.

PRACTICE SCALE
5 rounds, 1-minute at each exercise, practice, don't keep track of reps

INJURY SCALE
Pick two movements you can do and hit the regular Tabata. Go through twice.

GROUP SCALE
Transitions will be tricky, so if they would eat too much into the next set, either set it up as stations and staying at the same exercise for all 5 sets before moving on, or don't make it a set 10-second rest. Maybe 12 or 14 or whatever it takes for people to get to the next spot.

WARMUP
Go through a few sets of all the movements

GENERAL FEAR LEVEL: 5

Hotel WOD:

Pullups - 48
Pushups - 75

Squats - 85
Hollow Rocks - 63

Burpees - 55 (last couplet was burpees and burpees)

Total: 326