WOD: Monday

Please don’t forget to RSVP if you plan to attend the Nutrition Q&A this Friday night here or the Gym Skills/Running Clinic on Saturday morning here.

‘Tabata Mash-up’
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Kettlebell Swings (24kg/16kg), Pull-ups, Sit-ups, Box-jumps (24”/20”), and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 is determined by adding up the lowest number of reps in any set of each exercise.
18 Kettlebell Swings
4 Pull-ups
13 Sit-ups
6 Box-jumps
12 Push-ups
This score is a 53.

8 Responses

  1. WOD results:

    KB swings/Pull-ups/Sit-ups/Box-jumps/Push-ups=total score

    6.15am:
    Matt: 10/7/10/11/10=48 rxd
    DJ Dave: 10/6/11/11/11=49 rxd
    Lindsey: 9/4/8/10/6=37 (purple/knees)
    Leisha: 8/5/11/9/10=43 (orange)
    Tasha: 8/7/11/7/10=43 (jump/knees)
    Brad: 0/5/9/6/6=27 (16kg/jump)
    Sarah: 6/4/7/6/7=30 (green/knees)
    Martin: 5/6/6/4/10=31 (16kg/blue/knees)
    Hristo: 9/9/9/6/6=39 (16kg/green/knees/20″)
    Jerka: 7/5/13/10/12= 47 rxd
    Razor: 9/9/12/9/12=51 rxd
    Jaci: 8/2/9/8/7=34 (green/knees)
    Alex: 6/6/8/7/6=33 rxd

    7.30am:
    21-15-9 reps for time of:
    Overhead Squat, 60kg
    Box-jump, 30″
    Clapping Push-ups

    Russ:8.49 rxd

    5 rounds for time of:
    400m Run
    20 Deadlift, 70kg/50kg
    20 Push-ups
    10 Deadlift, 70kg/50kg
    10 Push-ups

    Drum: 18.10 rxd
    Anna: 19.04 rxd
    Russ: 20.44 rxd

    12 noon:
    Jaclyn: 9/2/9/6/3=29 (12kg/green)
    Liam.J: 4/5/8/6/4=27 (12kgRR/jump/20″)
    Doc: 10/4/13/8/7=42 rxd
    Nikki6: 9/9/6/10/12=46 rxd
    Phantom: 5/4/8/6/6=29 rxd
    Karen: 12/3/7/10/38=70 (1 arm (L) KBS 12kg/Row cal/Step-up 20″/Sit-up/Skip)
    Ash: 5/5/8/7/8=33 (16kg)
    Simon: 5/4/12/10/9= 40 rxd
    Mark.I: 6/7/4/7/5=31 (16kg/green/knees)
    Eve: 9/5/10/7/4= 35 (orange)
    Clair: 8/4/9/7/8= 35 (12kg/blue/knees)
    Slats: prep WOD
    Shaggy: 6/3/9/10/4= 32 rxd

    4.20pm:
    Andrew: 3/5/4/2/6=20 (12kg/jump/20″/knees)
    Ben: 7/9/3/9/7=35 (16kg/jump/20″)
    Sparta: 8/8/7/9/7=39 rxd
    Jono: 9/5/8/7/3=32 (20kg/purple)
    Le’Roy: 9/6/11/10/10=46 rxd
    Tan: 10/5/12/6/6=39 (purple)
    Leandra: 7/4/7/9/6=33 (purple/step)
    Jake: 8/8/15/8/8=47 rxd
    Tommi.G: 9/4/11/9/6=39 rxd
    Lisa.N: 9/4/9/9/6=37 (orange)
    Slayer: 8/5/11/10/9=43 rxd
    Weg: 5/4/7/6/7=29 rxd
    Sarah.R: 7/7/6/7/6=33 (12kg/jump/13″)
    Nick Coleman: 7/3/9/10/7=36 rxd

    5.30pm:
    Julie: 11/4/11/17/9= 52 rxd
    Murph: 7/6/6/6/6= 31 (20kg/orange)
    Nick.W: 8/8/10/9/9=44 rxd
    Shell: 5/4/10/8/7= 34 (jump/knees)
    Gemma: 8/4/10/7/6=35 (12kg/purple/knees)
    Yaro: 9/7/14/14/8=52 rxd
    Liam.W: 6/3/4/7/6=26 rxd
    Eleni: 8/9/10/8/5=40 (12kg/jump)
    Frank: 9/5/10/10/11=45 rxd
    Chris: 5/8/6/8/6=33 rxd
    Nic: 7/4/8/6/5= 30 rxd

    6.40pm:
    Alice.H: 7/4/10/12/10=43 (12kg/green/13″/knees)
    Sarah.C: 8/13/9/10/2=42 (green/knees)
    Cam: 13/11/13/14/9=60 rxd
    Tom: 11/9/12/8/9=47 rxd
    Adam.M: 7/4/11/8/7=37 (orange)
    Ally: 6/5/7/4/3=25 (12kg/jump/13″/knees)
    Scott: 9/4/8/8/5=34 (20kg/purple)
    Timmy: 8/3/10/9/8=40 (20kg/purple)
    Alain: 7/5/11/9/5=37 rxd

  2. 8.30am Point Fairy Vic
    Travel wod 1
    2 min max push ups
    1 min rest
    2 min max sit ups
    1 min rest
    2 min max squats

    Josh – 64-41-70
    Amanda – 59 (knees)-50-72 (r/r)

      1. You both smashed it…..the clean eating must be doing something. Awesome work out, i love those ones. Met your dad today Razor, and Shaggy met your missus mum. Random day