Warm-up
2min Tabata Each
1) Medball Cleans
2) KB SDHP
3) Mountain Climbers
4) Row
5) Ring Rows
**There is no additional rest between exercises
1) Medball Cleans
2) KB SDHP
3) Mountain Climbers
4) Row
5) Ring Rows
**There is no additional rest between exercises
Metcon
“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wallballs (20,14)
SDHP (75,55)
Box Jumps (20,20)
Push Press (75,55)
Row For Cals
**There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Wallballs (20,14)
SDHP (75,55)
Box Jumps (20,20)
Push Press (75,55)
Row For Cals
**There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
**Last completed 3.1.17
Intent: This workout moves fast as there is no additional transition time between each 4min tabata. Don’t cut the first 20s interval short, work through the clock as your score is lowest reps. Goal is to find a repeatable rep/cal.
Intent: This workout moves fast as there is no additional transition time between each 4min tabata. Don’t cut the first 20s interval short, work through the clock as your score is lowest reps. Goal is to find a repeatable rep/cal.
$ Out
1) Barbell Single Leg RDLs 3x8ea.
2a) Banded Plank Row 3x10ea
2b) DB Rolling Tricep Extensions 3×12
2a) Banded Plank Row 3x10ea
2b) DB Rolling Tricep Extensions 3×12