Tabata Time

Stimulus and Strategy:

Today’s workout is a double dose of Tabata — one weightlifting movement and one gymnastics movement. The goal is to move for as much of the 20 seconds as possible with minimal rest. The loading of the deadlift should be light to moderate. For the box jump-overs, consider stepping off the box before jumping into your next rep for safety. Following your last set of deadlifts, you have 10 seconds to transition to the first set of box jump-overs.

Scaling:

Reduce the loading of the deadlift. Reduce the height of the box.

To reduce the complexity of the box jump-overs, consider performing box step-overs.

In case of injury or limitation, perform sumo deadlifts or dumbbell deadlifts. For the box jump-overs, consider performing calories on any available machine.

Warm-up | 8:00

2 sets:

2:00 bike, row, or ski

10 unweighted single-leg deadlifts

10 alternating Cossack squats

10 alternating Samson stretches

Banded stability work | 5:00

2 sets:

10 monster walk steps, forward

10 monster walk steps, backwards

10 banded sumo stance good mornings

10 banded pull-aparts

TECH | 2:00

Box Jump Over Variations

Specific Warm-up | 11:00

Deadlift Loading | 8:00

4 sets:

3 deadlifts

– Lift every 2:00.

– Build up to workout weight.

Box Jump Overs | 3:00

Perform 1 set:

5 box step overs

5 box jumps

5 box jump overs

WOD | 8:00

RX:

For total reps:

Tabata deadlifts

Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 125-lb barbell and 20-inch box

♂ 185-lb barbell and 24-inch box

Intermediate option:

For total reps:

Tabata deadlifts

Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 95-lb barbell and 20-inch box

♂ 135-lb barbell and 24-inch box

Beginner option:

For total reps:

Tabata deadlifts

Tabata box step-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box step-overs.

♀ 55-lb barbell and 12-inch box

♂ 75-lb barbell and 20-inch box

Stretching | 3:00

1 set:

1:00 pigeon pose/leg

:30 standing hamstring stretch/side