Partner Tabata!
Conen rowing some calories!
The Tabata interval was first introduced by Professor Izumi Tabata. It was initially tested on Olympic speedskaters. The results of his study showed that during a 4 week period the athletes that followed this protocol improved dramatically over the standard steady state training(no rest cycles) that another group of athletes in the study performed. The interval protocol he came up with is 20 seconds of high intensity work with 10 seconds of rest for 4 minutes(8 cycles). In today’s wod, we will partner up to work through 4 different Tabata movement cycles. This will be scored by total combined partner reps for all 4. This is a great wod to push yourself to the next Tier. The movements are basic and the weights are manageable given the fact that you do not have to complete a set amount of reps. Our Tier 3 athletes will perform all of the movements, but at a lighter prescribed weight . As always, if you feel that you need to scale or have an injury that prevents you performing a movement please consult with the coach.
Workout of the Day (WOD) 9/26/13:
In teams of 2, with one partner working at each station complete:
- Tabata Row(calories)-All Tiers
- Tabata Wall Ball -RX(20,14) -Tier 2(14,10), Tier 3(14,6)
Ex.) Partner A is rowing for 4 minute cycle, Partner B is doing wall balls, switch after 4 minutes.
After both partners have worked at each of the above stations(8 minutes total), begin:
- Tabata kettlebell swings -RX(53,35) -Tier 2(44,26) -Tier 3(35, 18)
- Tabata box jumps-RX/Tier 2(24,20)-Tier 3(step up or jump)
Again, switching after the first Tabata cycle is up.
*Post total reps to comments.
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