WOD 0001

Fitness / WOD

Tabata · 8 × (20 sec on / 10 sec off). Score: total reps.

Division

Double-under, 4 minutes of monostructural

Then, complete as many reps as possible in

8 Dumbbell snatch, alternating 50-lb dumbbellweightlifting

8 Single-leg squat, alternating gymnastics

Then

Double-under, 20 seconds of work and, 10 seconds of monostructural

Rest

8 sets

Works: quadriceps, shoulders · also calves, hamstrings, glutes, lower back, traps, triceps

Work · round 1 · Double-under0:20Tap start. The clock begins after a three-second count.

Total reps0

Block1 / 64

Scores stay on this device. Nothing is sent anywhere.

Multi-part workout ("then"): the clock runs it as one block; the parts are listed in order.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.