Friday 7.29.11

To put yourself in proper push up postion, start out flat on the floor with the nose, chest, pelvis, and thighs – as much of the body as possible – making contact and then press to full extension. The posture on the floor sets the posture for the entire set.

SWOD: Weighted Pullups 3-3-3-3-3

Metcon: "Tabata Something Else".  Compare to 2.17.11
-Pull Ups
-Push Ups
-Sit Ups

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight of Gym Jones:

- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example: A total score of 48 is determined by adding up the lowest number of reps in any set of each exercise:
19 squats
8 pull ups
9 push ups
12 sit ups
This score is 48

Post weights and times to comments.


  1. SWOD: Jumping pull-ups
    Metcon: 5-7-8-11=31

  2. SWOD: 1 strict

    METCON: 2, 4, 8, 9 = 23

  3. SWOD: strict pullups: no added weight
    Metcon: 35 PR!!
    1 strict pullup
    10 pushups
    12 situps
    12 squats

  4. SWOD 25#'s extra
    METCON 6 pull ups
    7 push ups
    8 sit ups
    10 squats

  5. swod: 10LB
    METCON: 5 pull up
    8 push ups
    10 sit ups
    14 squats
    and I did 79 Double Under

  6. SWOD. practice with "hair tie" band

    WOD: 8,2,9,13 =32

    The pushups smoked me! I think it was all the pullups!