Category Archives: Tabata

Burpee Pullups, KBS and Pushups then Russian Twists

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5 rounds of

  • 3 x Chest to Ring Pullups

Then, Inspired by Atomic Crossfit’s “Bull Shark” WOD, 5 rounds of AMRAP in 2 minutes, resting 1 minute between rounds

  • 8 x Burpee Pullups
  • 16 x Kettlebell Swings
  • Max Effort Pushups

The accumulate

  • 50 x Russian Twist @ 14kg (over and back is 1 rep)

Results: Metcon 109 Pushups. RTs in 3 sets.

Core Work then Pullups, Pushups and Row

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4 rounds of 30 seconds on/30 seconds off of

  • Knee Tucks
  • Kettlebell Pullthroughs @14kg
  • Russian Twist @ 14kg
  • Mountain Climbers

Then 5 rounds of

  • 3-5 x Strict Chest to Bar Pullups
  • 8-10 x Ring Pushups with hand turnout (palms forward)

For time 3 rounds of

  • Row 500m
  • Rest 1 minute between rounds

Results: Didn’t touch my chest to the bar on any attempt 😞… working on my form and back strength. Row 1:50-1:55-1:59.

Pullups, Pulldowns, Presses and Jumping Muscleups, then a Bike HIIT

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Commando Pullups (one side per round)

Then every 3 minutes for 9 minutes of

  • 10 x Narrow Grip Cable Pulldowns @ 75lbs
  • Immediately followed by Max Unbroken Seated Dumbbell Press @ 16kg per hand

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Finisher Bike HIIT

  • 8 x 40 seconds on/20 seconds off
  • 8 x 8 seconds stand/8 seconds sit
  • 8 x 4 seconds stand/4 seconds sit
  • 8 x 1 minute on/20 seconds off

Results: Pulllups 12-8-6-6. Dumbbell Press 10-8-6.

Front Squats and Reverse Lunges then a Bike HIIT

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3 rounds, resting 2 minutes between rounds

  • 4 x Front Squats @ 80-85%% of 1RM

Then EMOM for 6 minutes, alternate legs each minute (first minute left, second minute right) holding a Kettlebell at shoulder in Front Rack.

  • 10 x Front Foot Elevated Reverse Lunge @ 24kg

Then a Bike HIIT

  • 7 rounds of 30 seconds on/30 seconds rest
  • 7 rounds of 40 seconds on/20 seconds rest

Results: Used 175lbs for the Front Squats. Did the first round of Lunges with 16kg but was too easy so used 24kg for the other 2 rounds.