Hey hey,

Today’s workout is a Tabata combo. There are four movements involved, and you will have 1 min to rest between each station.

"The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals."

Sounds like a great deal: you only need to work out 20s and have 10s to rest! But things get tough very soon, especially for the GHDs. Please scale down the range of the movement and/or use other sit-up variations. 

Also, be careful of the push press. Make sure that you have a good technique and do not overarch your low back just to push that one last rep. Use that dip-drive momentum and keep your core tight. It is tough after the GHDs.

For the dumbbell box step-ups and bar-facing burpees, make sure you reach the full range of movements and keep moving in that 20s.

Find a number for each movement and stick to it for 8 rounds.

Good luck everyone :)

Cheers,

TW

Warm up

Group A

1 min of each:

The greatest stretch

Inch worms with a push up

Lunges

Group B

1 min of each:

PVC pass thru

around the world

with a pair of light dumbbells, shoulder press

Tech

Push press

GHD

Dumbbell box step-ups

Bar-facing burpees

WOD

For max reps:

Tabata dumbbell box step-ups

Rest 1 minute

Tabata GHD sit-ups

Rest 1 minute

Tabata push presses

Rest 1 minute

Tabata bar-facing burpees

♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell

♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell

Scaling:

♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell

♂ 20-lb dumbbells, 24-inch box, and 75-lb barbell

♀ 12-lb dumbbells and 35-lb barbell

♂ 20-lb dumbbells and 45-lb barbell

For the GHD: Limit the range of motion on the GHD sit-ups by going to parallel or performing AbMat sit-ups or V sit-ups. 

Cool down