Category Archives: Tabata

Dumbbell Press and Rows followed by Kettlebell Swings, Man Makers and Toes to Bar

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Part A: Not for time do 5 rounds of:

  • 5 x Dumbbell Rows per arm @ 20kg
  • 5 x Single Arm Dumbell Press per arm @ 15kg

Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:

  • Kettlebell Swings @ 24kg

Part C: Then for time do 3 rounds of:

  • 10 x Man Makers @ 12kg
  • 10 x Strict Toes to Bar

Results:  Part C in 11:29.

Toes to Bar and Deadlifts then 4 Tabatas

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Not for time do 3 rounds of:

  • 10 x Toes to Bar
  • 6 x Single Leg Deadlift per Leg @ 43kg

Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:

  • Power clean @ 30kg
  • Burpees
  • Push Press @ 30kg
  • Handstand Hold

Results:  Didn’t count.  Only tried to keep the number of reps consistent throughout.

Turkish Getups then two AMRAPs and a Tabata

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Not for time do:

10  x Alternating Turkish Getups @ 18kg

Part A: AMRAP in 10 minutes of:

  • 5 x Kettlebell Swings (increase reps by 5 per round)
  • 5 x Situps (increase reps by 5 per round)

Part B: AMRAP in 10 minutes of:

  • 2 x Handstand Pushups (increase reps by 2 per round)
  • 2 x TRX Rows (increase reps by 2 per round)

Then a 20/10 4-minute tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.

Bench Press and Reverse Rows, then Core and Handstand Work

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Complete 5 sets of the following:

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • Max Reps Reverse Rows with Feet Raised
  • Rest 2 minutes

Then do two 20/10 4 minute tabattas alternating for each round.

  • Feet Anchored Situps
  • Russian Twist @ 10kg

Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.

Results: The tabatta was really hard, I guess I need to work on situps and twists more often.  Could hardly move at the end.