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.

Safe travels back to the Sunny Coast Big Max. It’s been great having you in the box these last few weeks. See you at Christmas time!

4 Responses

  1. Hey Drummond,

    Mate thanks for the OHsquat and K2E WOD, Had one of my girls complete it in 16.42 rx’d, fabulous it was a really good test for her, thanks bro, train hard

  2. WOD results:

    7am:
    Russell: 53rxd
    Alex: 36 (jumping/knees/feet hold)
    Drummond 59 rxd
    Chops: 34 rxd

    8am:
    Tania: 41 (jumping/knees)
    Tracy: 40 (box/jump/rail/crunch)
    Ross: 31 (jump/feet held)
    Wendles: 43(box/jump/rail/crunch)
    Emily: 48 (jumping/knees)

  3. Thanks for all the wods and good times 42s crew. look forward to seeing you guys soon.