Perform four consecutive Tabatas of:
Pull-ups
Push-ups
Sit-ups (Abmat)
Air Squats
Post score (total number of reps) to comments.
(DU Challenge - Day +8)
Coach's Notes. (standard times of 0545, 0630, and 0800)
The Tabata format is 20 seconds of work followed by 10 seconds of rest for 8 rounds (4:00 total) per movement. For this WOD, complete a Tabata for each of the 4 movements, with no additional rest between exercises (16:00 total). Some Tabatas are scored by taking the lowest number of reps performed in a single round. For this one, your score is the total number of reps completed through the 32 rounds. Same premise though...looking for consistent, high overall output, so don't burn out early.
If you don't have one, download a Tabata timer for your smartphone/tablet. Lots of free ones out there. And make sure you have something handy to keep track of round reps.
Scaling and Movement Standards. Standard scaling techniques apply. Preferred way is to start and finish with the same movement standards. This WOD is a solid benchmark of your work capacity, so you want to measure as consistently as possible. That said, if you are overly optimistic and hit a wall, scale mid-exercise to keep working.
Training Videos.
(DU Challenge - Day +8)
Coach's Notes. (standard times of 0545, 0630, and 0800)
The Tabata format is 20 seconds of work followed by 10 seconds of rest for 8 rounds (4:00 total) per movement. For this WOD, complete a Tabata for each of the 4 movements, with no additional rest between exercises (16:00 total). Some Tabatas are scored by taking the lowest number of reps performed in a single round. For this one, your score is the total number of reps completed through the 32 rounds. Same premise though...looking for consistent, high overall output, so don't burn out early.
If you don't have one, download a Tabata timer for your smartphone/tablet. Lots of free ones out there. And make sure you have something handy to keep track of round reps.
Scaling and Movement Standards. Standard scaling techniques apply. Preferred way is to start and finish with the same movement standards. This WOD is a solid benchmark of your work capacity, so you want to measure as consistently as possible. That said, if you are overly optimistic and hit a wall, scale mid-exercise to keep working.
- Pullups -- Full extension and chin above the bar. Scale with bands, jumping PU, or ring rows.
- Pushups -- Full ROM...chest to deck, lockout at the top. Scale on a box or on your knees.
- Situps -- Again, full ROM. Shoulder blades on the floor at the bottom, vertical at the top. Or, touch the floor at the bottom, your toes at the top.
- Air Squats -- Full extension at the top and proper depth. You can use a med ball to make sure ou are getting low enough. Have a trainer check out your form and offer tips during warmups.
Training Videos.
- "Tabata Something Else WOD Demo" - CFHQ explanation and demo.