WOD:Wednesday 1.25.12

“Tabata +2 Partner Challenge”

Rope Slam/Russian Twists

Sledge Hammer/Tire Flip


Bicep Curl/Dip

Sit Up/Plank

TRX Row/Push Ups

Squat to Armpit/Box Jump


Goal:  To complete each set of exercises 10 times total before moving onto the next two.  The goal is use the Tabata W:R ratio of 20:10. 

Rest:  10 seconds between each set.  1 min and 20 sec between each section of exercises.

How to do it: ¬†Alternate the two exercises in the each grouping after each set until 10 sets are completed. ¬†Once ten sets are completed then move onto the next two exercises. ¬†Example: ¬†rope slam for 20 seconds, 10 sec rest, perform russian twists for 20sec, then 10 sec rest, then back to rope slams for 20 seconds, 10 sec rest, russian twist for 20 seconds…until you have done each exercise 5 times. ¬†Then move onto the next set of exercises. ¬†Perform those two exercises in the same style as the previos example.¬†¬†

Extra: While you are performing the exercises you should be keeping a running total of how many reps you are doing.  For example, start counting every rep of your rope slams until the 20 seconds is up; when you start the russian twist start counting from the number you left off with on the rope slams. Continue through the 10 sets. 


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