Jun 10, 2013

Tuesday 06.11.13

“Tabata Something Else”
Perform four consecutive Tabatas of:
Pull-ups
Push-ups
Sit-ups (Abmat)
Air Squats


Post score (total number of reps) to comments.

(DU Challenge - Day +8)  


Coach's Notes. (standard times of 0545, 0630, and 0800)

The Tabata format is 20 seconds of work followed by 10 seconds of rest for 8 rounds (4:00 total) per movement.  For this WOD, complete a Tabata for each of the 4 movements, with no additional rest between exercises (16:00 total).  Some Tabatas are scored by taking the lowest number of reps performed in a single round.  For this one, your score is the total number of reps completed through the 32 rounds.  Same premise though...looking for consistent, high overall output, so don't burn out early.

If you don't have one, download a Tabata timer for your smartphone/tablet.  Lots of free ones out there.  And make sure you have something handy to keep track of round reps.

Scaling and Movement Standards.  Standard scaling techniques apply.  Preferred way is to start and finish with the same movement standards.  This WOD is a solid benchmark of your work capacity, so you want to measure as consistently as possible.  That said, if you are overly optimistic and hit a wall, scale mid-exercise to keep working.
  • Pullups -- Full  extension and chin above the bar.  Scale with bands, jumping PU, or ring rows.
  • Pushups -- Full ROM...chest to deck, lockout at the top.  Scale on a box or on your knees.
  • Situps -- Again, full ROM. Shoulder blades on the floor at the bottom, vertical at the top.  Or, touch the floor at the bottom, your toes at the top.  
  • Air Squats -- Full extension at the top and proper depth.  You can use a med ball to make sure ou are getting low enough.  Have a trainer check out your form and offer tips during warmups.

Training Videos.

8 comments:

scottnkelly9901 said...

IMCF Hohenfels:

I will make up this WOD soon.

APFT today - scored 295
PU - 75
SU - 85
Run: 14:11

Not my best effort, but not my worst. Not bad given I did no prep for it nor was I planning on taking one until moments before.

Allan Jackman said...

Oops, I did not score total reps, I did the lowest reps per event.

5-7-11-10

Not a very good this morning.

Allan Jackman said...

... Yes, my grammar is skewed....

Andy said...

73 + 73 + 80 + 123 = 349 total

Day 8 DU at 32. Got them on the first shot, that never happens. Going to play powerball today, I'm feeling lucky.

Ross said...

IMCF SD DET at JBLM

44,71,79,160 = 354

Meghan Smith said...

Did a different set of Tabatas with my class today...
box jumps 54
wall balls 48
abmat 86
row some meters, just can't remember what.

DU challenge--Did 44 unbroken, was going for 48.

monroe said...

327 total. Don't remember totals for each, just remember checking my math ten times between gasps. I do recall pull ups and pushups starting at 12 and decreasing precipitously as time went on. Situps were 10 across, squats 14-16 range. Preceded with 50 DU's.

scottnkelly9901 said...

IMCF Hohenfels:

Made up this WOD on 06.13.13

Pull-ups - 62
Push-ups - 110
Sit-ups* - 80
Squats - 106

Total = 358