The SDHP is an essential component of the CrossFit program. This is a great instructional video from the CrossFit HQ crew…
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Tabata Circuit
For max total reps:-
20 secs work / 10 seconds rest / rotate to the next station during the rest
keep rotating until 40 x 20 secs work has been completed, stations are:-
Wall Ball
Ring Row
Thruster, 15kg DBs
Pushups
Burpees
5 rounds for total max continuous reps:-
Thruster, 20kg (bum to ball)
Pullups
There is no time restriction on this workout, rest as much as you need to between rounds. There is no rest between the thrusters and pullups. Score is the sum of all reps for both thruster and pullups across the 5 rounds.
1 Push Press / 10 Pullups
2 Push Press / 9 Pullups
3 Push Press / 8 Pullups
4 Push Press / 7 Pullups
5 Push Press / 6 Pullups
6 Push Press / 5 Pullups
7 Push Press / 4 Pullups
8 Push Press / 3 Pullups
9 Push Press / 2 Pullups
10 Push Press / 1 Pullups
Scale the Push press weight to the heaviest that you can use with good form!
DO NOT LOWER SLOWLY ON THE PULLUPS … Beware Rhabdo!!
“Everything that isn’t exercise is recuperation, but for me the benefits of off time come not from enhancing athletic performance but from enhancing life.
Exercise, fitness, sport,
and even health are only important
in that they serve a broader purpose
– life. ”
We are made more alive by exercise and fitness but reading, playing, studying, and loving also make us more
alive and enrich us greatly entirely independent of our physical well being. I wholly recommend that you focus
the 23-½ hours daily of non-exercise not on increased physical performance but on enriching your soul.”
- Greg Glassman, CF Journal, Issue 29, 2005
“Cindy”
How many rounds in 20 minutes of:-
5 pullups
10 pushups
15 squats
For 20 minutes cycle through the following exercises incrementing 1 rep every minute on the minute:-
Thruster, 20kg
Burpee (chest & thighs to the floor)
V-Up
eg,
1 thruster in the 1st minute
2 burpees in the 2nd minute
3 Vups in the 3rd minute
4 thruster in the 4th minute
5 burpees in the 5th minute etc
Reps must be completed within the minute to stay in the game.
If you fall behind the clock, take note of the last completed round, and then continue until the time runs out, trying to complete as many rounds as you can.
Scale down the weight, take the pushup out of the burpee, and sub a sitting knee up or situp for the beginners
