Monday, October 18, 2010

“Tabata This!”

WOD Killers, one and all!

Gymnastic WU/skills 2

  • Pose: 2 x Wall drill - 100m run
  • Snatch balance (pvc - 15#)
  • Power Clean 3 x 5
WOD “Tabata This!”
  • Tabata Row
  • Rest 1 minute
  • Tabata Squat
  • Rest 1 minute
  • Tabata Pull-up
  • Rest 1 minute
  • Tabata Push-up
  • Rest 1 minute
  • Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Scaling: 4 intervals
Time limit:  15 minutes

Test: Bottom position of snatch balance/full snatch
All done with back on the floor:
  • 2 min with leg press mob - wide squat, feet forward; TR Knees out.
  • 2 min each leg figure four on the wall (support knee if needed.)
  • double ball under back with squat against wall, hands overhead.
  • 2 min each straight leg door frame hammy TR (bend knee if nerve weirdness.)
Retest: Kill your Pr in the schnatch
Bonus: Stand with arms out, one palm up, the other down; turn head to down.  Switch 30 seconds.


  1. CW:
    Row 5
    Squat 13
    Pull-up 1
    Push-up 2
    Sit-up 6

  2. Row 5
    Squat 14
    Pull-up (kips) 4
    Push-up 5
    Sit-up 6
    Holy cow! This was a toughie. Not bad until the third tabata set. Started out with 10 kips, then fell arms fell off during the pushups; the WOD added up and added up until I could hardly move at the end. A killer!

  3. Row 3
    Squat 13
    Pull up (jumping) 7
    Push up 5
    Sit up 9

    This one left me in an utter stupor for a good hour afterwards. Partially due to me being a little under the my apologies if I said anything mean or vile!!! Otherwise...brutally awesome!


How'dja do? Waddya think?