20 min AMRAP:
– 200m run
– 8 thrusters
– 16 mountain climbers
– 30 second plank
WOD
“Tabata Something Else”
– Pick 4 movements that you can rep out at a pretty high frequency. You are going to perform 8 rounds of 20 seconds of work with 10 seconds of rest for each movement. Once you complete 8 rounds of one movement you move right into 8 rounds of the next movement. Once you’re done with all four movements (or 32 total rounds) the workout is complete. Goal is to try and maintain output across all movements.
Every 5 minutes x 4-5 sets:
– 400m run
- 40 RKB swings – set 1
- 60 air squats – set 2
- 40 weighted sit-ups – set 3
- 60 single arm push press (30/side) – set 4
- 40 RKB swings – set 5
*substitute RKB swings with DB swings. Arms should stay straight and weight overhead the entirety of the sit-up.
EMOM x 4-8 sets
1: 40 sec out and back run
2: 30 double unders (40 singles) + 5 burpees
3: 20 walking lunges + 4 burpees
4: 10 ground to shoulder + 3 burpees
5: rest
12 min AMRAP:
– 80 DB lateral hop overs
– 60 air squats
– 40 single arm DB push press (20/arm)
+
Tabata sit-ups
– 20 seconds of work, 10 seconds of rest x 8 sets
*maintain rep number from first set for the next 7 sets
+
50/side single leg glute bridges (unweighted or light weight)
Every 5 minutes x 4-6 sets:
– 400m run
– 8 single arm DB hang clean and jerk – left
– 8 pull-ups
– 8 single arm DB hang clean and jerk – right
*Sub pull-ups with a L-seated band row, ring/TRX rows, bent over DB/KB/BB rows, etc.
*Try for similar or negative splits.
5 total sets of:
40 sec max smurf jumping jacks
R20S
40 sec max goblet squats
R20S
40 sec max alternating single leg V-ups
R20S
40 sec max push-ups
R20S
40 sec weighted glute bridges
R80S