Tabata Thursters (95/55)
Latest Entries »
As a team, on the soccer field. This workout is in parts, each separated by the whole group doing 15 squats together rep for rep, holding plates or medballs as you’d like.
I. Warm-up
50m commando crawl – 50m inchworm – 50m spiderman – 50m toy soldier – 50m jog with high knee taps – 50m cartwheels
Jog to icy lake, swim to island (this is actually the opposite of a “warm-up”).
II. Sprints
Start each sprint together as a group at the back of the end zone – first person to cross prescribed distance marks the “finish” for the group (everyone sprints for the same amount of time); everyone works back to front of end zone from wherever they are.
Sprint to first cone – “bootie scoot” back
Sprint to second cone – burpee broad jumps back
Sprint to third cone – walking lunges back
Sprint to fourth cone – broad jumps back
III. Pull and push
Two rounds:
Max reps pull-ups on the soccer goal. If you can’t get one, have someone hold each leg for some support
Max reps push-ups
IV. Partner Up
Travel out to 50m mark (second cone) with one partner working; switch places and come back:
Fireman carry
Wheelbarrow
Piggyback ride
WOD:
4 RFT:
15 burpees
10 back squats (men: 70% 5-rep max; women 75lb)
Run 2 laps around purple stripe with plate overhead (men: 45lb, scale if necessary; women 10lb)
Other work: SKILL …
Depending on what skill you’re trying to get, do:
- 4 rounds for quality: Max rep dips or ring dips, 25 sit-ups
- 5 rounds for quality: 5 kipping pull-ups (butterfly if you want); 10 medball cleans; 30 seconds front plank (only if you didn’t do this workout last week)
- For time: 150 kettlebell swings, 1.5 pd/1 pd
- 3 rounds for quality: 9 hip/back extension, 500m row—max effort
Men, if you have all those skills, you can do 3-3-3-3-3 of front squat or push jerk. Please do it with a partner who can watch your form.
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs