Tabata Saturday

Jan 2nd, 2021

Category: Uncategorized

Tabata Saturday

Tory

Check our Class Schedule for all upcoming times for Zoom.  Click the link to join

Warm Up
2 Rounds
45s: Work: 15s: Rest

  1. Inchworms
  2. Slow Mountain Climbers
  3. Scorpions
  4. Spiderman Crawls Front to Back

Mobility
Calf Rolling and Stretching

Conditioning/Core
EMOM10
Odd- 12/10 Calorie Row

Even 1- Plank Hold
Even 2- Hollow Rocks
Even 3- Knee CrossOvers in High Plank
Even 4- Bicycle Abs
Even 5- Plank-ups

Row Subs = 200m Run (20s out, 20’s in), 10/8 Cals Assault Bike, 15/12 Schwinn, 50 Double Unders or 100 Singles or 35 Plate Hops

ADV – 15/12 Cals Row

WOD
“Tabata This”

  1. Tabata Row
    Rest 1 minute
  2. Tabata Squat
    Rest 1 minute
  3. Tabata Pull-up
    Rest 1 minute
  4. Tabata Push-up
    Rest 1 minute
  5. Tabata Sit-up

Each Tabata Interval is 8 Rounds of :20 Work/:10 To Rest. Stay in one movement for all 8 rounds before your 1:00 Rest. Score is the sum of the lowest number of reps for each exercise.

  • Sub Bike, Jump Rope or Plate Hops for the Row
  • Sub Object Swings or Bent-Over Rows 95/65 for the Pull-ups
  • Wet Ground Options for the Pop. Up – Push Press for Push Ups and Box Crunches for Abmat Sit Ups

Extra Work
EMOM10
Odd – 10 Front Rack Lunges
Even – 10 Z Press*

*Ideally these are done with 2 db’s, kb’s or objects.  If only a single object, do make the EMOM12 Minutes and alternate arms each round