Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
TRX Row
Strength
Every 1:30 on the minute x 4 rounds
DB Bent Over Row x 10-15 reps
Every minute on the minute x 5 rounds
Hollow Hold x 45 seconds
Every minute on the minute x 6 rounds
Side Plank x 40 seconds per side
WOD
COMPETITIVE
Double Under Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
PERFORMANCE
Double Under Tabata (count misses)
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
LIFESTYLE
Single Under Tabata (count misses)
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
* Score is total reps and calories combined.
I was in early to do yesterday’s squats up to 185lbs x 3
DB Row @ 30lbs
DU Tabata : I didn’t count! Tripped up alot
Row Tabata: 45 cals
Bike Tabata: 33 cals (need to focus on power at the start).
Overall a good time!
Not my idea of a good time lol! Disliked the rowing the most.
Could have been way worse! There could have been Tabata music haha ❤️ you Dave!
DU Tabata : I didn’t count. More misses than DU
Row Tabata: 46 cals
Bike Tabata: 43 cals
Nice work on those bike cals!