Tabata
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WOD: “Tabata” -Thurs 4.18.13
Performance & Fitness
Box jump (30/20)
Weighted Jump Rope (black/yellow)
Tire flip (125/90)
Atomic push up
Elliptical (total distance)
Plank hops
SSJ
Trx row
Wall balls (20/8)
1 min rest between stations
No partners
HAPPY 1 YEAR CATHY AND GIO
WOD: “Tabata +2 Partner Challenge” -Mon 3.25.13
Performance:
Skill: SDHP (Bar)
Burpees
Weighted Jump Rope
Sled Push (25/10)
Rower (10/7)
TRX SJ
Wall Balls (20/12)
Fitness:
Skill: Rower
Burpees
Weighted Jump Rope
Sled Push (25/10)
Push Press (95/65)
Rower (10/7)
TRX SJ
Wall Balls (20/12)
Box up and overs (20)
Proceed through the sequence above with a partner. One person will be working on the exercise while the other person is waiting. At the end of the 20 seconds of work and the 10 seconds of rest, you and your partner should switch. You are continually counting repetitions as you switch on and off for the 10 rounds. You are totaling the reps for one score at the end of each exercise. When you move to the next station you start back at zero. 1 minute rest between exercises.
DOWNLOADABLE PDF FILE of workout
Fitness WOD: “Partner Challenge Part III” -Tues 3.12.13
“Partner Challenge Pt III”
TABATA FOR REPS
Burpees
Wall Balls (20/12)
SDHP (95/45)
Elliptical
Plank Hops
Shoot Throughs
Box Jumps (20”)
Weighted Jump Ropes
90 sec rest between rounds
Performance WOD: “Tabata” -Thurs 2.28.13
“Tabata”
Tire Flip/Full Crunch
Rope Slam/Full Crunch
Sled Push (20#)/Shoot Through
Pull Ups
Air Squats
Performance WOD: “Tabata” -Mon 2.11.13
“Tabata”
Wall Balls (6,8,10)
PVC Dips
ATB Goblet Squats (20lb)
Curl to Press (10#)
TRX Row
WOD: “Tabata Sprint” -Mon 1.7.13
“Tabata Sprint”
KB Press/Sprint
Box Jump/Sprint
Shoot Thru/Sprint
Rope Slam/Sprint
Pull up or TRX Row/Sprint
Overhead Stationary Lunge/Sprint
Crunch Pass to Wall/Sprint
Knee to Ball/Sprint
WOD: “Tabata” -Mon 12.3.12
“Tabata”
Rope Slam
Full Crunch
Plank Hops
TRX Squat Jump
Curl 2 Press
Tire Flip
Box Jump
Plank
WOD: “Tabata” -Thurs 10.25.12
“Tabata”
Rope Slam
Full Crunch
Glider
Jump Rope
Wall Ball
TRX Row
Hip Band Walk
Bicep Curl
Tire Flip
WOD: “KB Tabata Kraziness & AMRAP” -Tues 10.2.12
“KB Kraziness”
Holding a Kettlebell the Entire Time
Tabata Style
KB Swing
KB Press
KB Squat
KB Ground to Overhead
3 Min Rest
“AMRAP”
10 Minutes
5 Burpees
10 HRPU
15 Full Crunches
RESULTS
WOD: “Tabata Challenge” -Tues 8.14.12
“Tabata Challenge”
Box Jumps (30″/20″)
Weighted Jump Rope
Tire Flip (125lb)
Atomic Push Up
Elliptical
Plank Hops
Split Squat Jumps
TRX Row
Wall Balls (20/8)
Tabata Challenge Results
WOD: “Tabata” -Thurs 8.2.12
“Tabata”
Round 1:
TRX Row
Ground to Overhead
Box Jumps
Bentover Row
HRPU
Round 2:
TRX SJ
Squat Hold w/Med Ball
Dips
Push Press
Sumo Squat
WOD: “Tabata” -Mon 6.18.12
“Tabata”
Tire Flip/Box Jump
Sledge Hammer/Rope Slam
Bicep Curl/Tricep Dip
Weighted Jump Rope/Push Press
TRX Row/HRPU (or Bench 95/55)
WOD: “Tabata” -Wed 5.30.12
“Tabata”
Farmer’s Walk
Sledge Hammer
Rope Slam
Treadmill Push
Split Squat Med Ball Ground to Overhead
TRX Row
HRPU
Squat to Upright Row
WOD: “Tabata” -Mon 4.23.12
“Tabata”
Tire Flip
Plank – 4 min straight
One Arm KB Snatch
Rower – 4 min Straight
Squat jump to Armpit
Elliptical – 4 min Straight
Russian Twists
Lunge to Squat to Lunge – 4 min Straight
Weighted Crunch
Wall Balls – 4 min Straight
Count reps
WOD: “Tabata” -Thurs 4.19.12
“Tabata”
Rope Slam
Heavy Jump Rope
Atomic Push Up
Bicep Curl/Dips
Box Jumps
TRX Row
Wall Balls
Med Ball Full Crunch
D5 Creation