Workout: Tabata Thursday IV

Workout: Tabata Thursday IV

Warmup:

• 10 minutes moderate row/run/bike
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (21 minutes including rest periods)

• 20s 1 arm KB Swing**, 10s Rest - (repeat for 8 rounds).
• rest - 60s
• 20s Fork Lift Truck, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s All Out Sprint or Drivers, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s Double Unders , 10s rest - (repeat for 8 rounds)
• rest - 2m

* The Tabata protocol requires maximum effort for 20 seconds and then 10 seconds recovery.

** KB = 20kg Kettlebell - male, 12kg - female

Finisher: 

• 100 Floor Wipers (use a plate, kettlebell or barbell)

Workout: Tabata Tuesday V

Workout: Tabata Tuesday V

Warmup:

• 10 minutes moderate row/run/bike
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
• rest - 30 sec
• 20 sec Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Long Jumps or Vertical Jumps (max effort), 10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 16kg Kettlebell - male, 8kg - female
** KB should touch floor in between reps, swap arms as needed.

Finisher:

150 Jump Pull-Ups

Workout: Tabata Tuesday II

Workout: Tabata Tuesday II

Warmup:

• 10 minutes row/run/bike
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
• rest - 30 sec
• 20 sec Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Long Jumps (max effort), 10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 16kg Kettlebell - male, 8kg - female
** KB should touch floor in between reps, swap arms as needed.

Finisher:

100 Jump Pull-Ups 

Workout: Tabata Tuesday III

Tabata Tuesday: III

Warmup:

• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20s Clean, Front Squat & press overhead*, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20s Salamander Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Box Jumps** (24 inch) 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20s Bear Crawls, 10s rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * Use a sandbag, breeze block, kettlebell or barbell for the above.  25%-30% of BW.
• ** Substitute Knee Tuck jumps for box jumps
• The Tabata Protocol requires maximum effort, very high intensity work.  If the 20 second work seems too easy, go faster!