Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Death by 10m
Every minute on the minute add an additional 10m Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.
1 x 10m Sprint (0:00-1:00)
2 x 10m Sprints (1:00-2:00)
3 x 10m Sprints (2:00-3:00)
etc…
Post scores to comments.
“Tabata This!” Paleo Tester #3
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
10 Rounds of %$!@! sprints.
9/6-20/13-12/5-14/6-10/8
That was a killer group today.
“Tabata This!” : 7-5: 16-16: 12-5: 15-7 : 10-7
Samy, you did this twice? Was it better the 2nd time? Or were you looking into your Crystal Ball?
Rowing suffered on the second bout, but across the board totals were much higher the second time around. Go figure…
Tabata This 6/6 17/13 8/4 14/6 12/6
And again due to some good ol peer pressure with the 4pm…
10 rounds of sprints
9/6-20/15-8/4-15/7-10/7
Tabata This: 7-4 / 16-13 / 7-4 / 8-5 / 11-9