Warm Up:
2 sets:
:20 Samson stretch/leg
15 PVC overhead squats
15 supermen
15 hollow rocks
15 push-ups
15 ring rows OR 3-10 strict pull-ups
– Perform all push-ups, pull-ups, and squats with a controlled descent.
BENCHMARK WOD: TABATA SOMETHING ELSE
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.
Intermediate:
Same as Rx
Beginner:
Every :30 for 16:00:
Min. 1-4: 4 ring rows
Min. 5-8: 4 hand-elevated push-ups
Min. 9-12: 4 sit-ups
Min. 13-16: 4 air squats
– If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.
Home Workout:
For reps:
Tabata DB bent-over rows (35/50 lb)
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.
– Use two DBs.
Movement scaling options:
Pull up: Jumping pull-up, ring row
Push up: Foam roller push-up, knee push-up
Sit up: Foot-anchored sit-up, plank shoulder taps
Air squat: Lunges
Cool down:
Accumulate:
:30 pec doorway stretch/side
:30 lat roll/side
1:00 cobra stretch