CrossFit Benchmark WOD
- Five Tabatas in 24 minutes
- Tabata Row
- Tabata Air Squats
- Tabata Pull-Ups
- Tabata Push-Ups
- Tabata Sit-Ups
- 1 minute Rest between each Tabata
Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.
Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.
About the wod
This workout was originally posted on the CrossFit main site as the workout of the day for Wednesday, June 9, 2004 (040609).
In 2010 CrossFit posted a demo video with Brian Curley @bcurley3 (5x CrossFit Games Athlete and 2010 Masters Champion) who logged a total score of 54.
See also: “Tabata Something Else,” which was first posted about 7 months later.