WOD: Saturday

‘Tabata This’

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, 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 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.

Compare to last time here.

5 Responses

  1. WOD results:

    Mel: 3/9/10/4/15=41 (pull-ups. green/knees)
    Tania: 13/7/13/11/4=48 (Squat. blue/knees)
    Cam: 7/5/7/5/16=40 (Pull-up. green)
    Steph: 6/12/13/13/16=60 (Squat. blue/knees)
    Alex.S: 28/29/7/19/5=88 rxd
    Tom: 11/12/9/17/4=53 rxd

    Kate: 17/7/7/9/4=44 (Squat. purple)
    Max: 15/6/10/10/9=50 rxd (Squat)
    Karen: 13/8/5/5/3=38 (Push-ups. jump/knees)
    Richo: 15/5/10/10/6=56 rxd (Push-ups)

  2. Worst car parking award goes to Max…….hahaha……laughed hard when i walked out and saw it!!!

    1. Yes mate the magna’s auto-park option was turned off this morning so as to not drain power from the radio, but dont worry i will reverse parallel the shit out of it next time….

      blind folded

  3. West Winds
    5.30 pm

    Press – 29.5kg
    Push Press – 37.5 kg

    .com WoD
    Thrusters 75/50 kg
    Muscle ups

    Clean and Jerk 51 kg
    3 Ring Dips/3 Ring Pull ups (for every muscle up)


    Thanks for the encouragement DW.