Category Archives: Tabata

Toes to Bar and Bench Press then 4 Tabatas

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Every 2 minutes for 6 minutes

  • 5 x Strict Toes to Bar
  • 6 x Bench Press @ 80-85%

Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).

  • Tabata Deadlift 135lbs
  • Rest 1 minute
  • Tabata Hang Power Clean @ 95lbs
  • Rest 1 minute
  • Tabata Front Squat @ 65lbs
  • Rest 1 minute
  • Tabata Push Press @ 45lbs

Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.

Front Squats then 30/10 Intervals

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Every 2 minutes for 10 minutes, work up to a heavy

  • 3 x Front Squat

Then a full body interval workout from heatherblackfit Instagram.

Using a single dumbbell, 4 rounds of 30 seconds work / 10 seconds rest…

  • Renegade Rows Left
  • Renegade Rows Right
  • Reverse Lunge plus Thruster L
  • Reverse Lunge plus Thruster R
  • Dumbbell Snatch L
  • Dumbbell Snatch R
  • Russian Twist
  • Rest 1 minute

Results: For the Front Squat got up to 200lbs (new 3RM!). Used a 16kg Dumbbell for the intervals and was questioning the choice of 16kg after the second round but finished anyway. Only 8 reps of Russian Twists in last round.

Weighted Pullups and Dips then a 30/30 TRX Complex

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3 rounds of

  • 6 x Weighted Pullup @ 10kg
  • Rest 1 minute
  • 8 x Weighted Dips @ 10kg
  • Rest 2 minutes

Then immediately following the last rest do one round of

  • 6 x Strict Pullups
  • Rest 1 min
  • 8 x Dips

Then 5 rounds of 30 second work, 30 second rest (25 minutes total)

  • TRX Pike Press
  • TRX Rear Foot Elevated Split Squat Left
  • TRX Pushup
  • TRX RFE Split Squat Right
  • TRX Tricep Extensions

Keep the TRX Straps at the same length throughout.

Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.

Power Cleans then Row

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5 rounds work up to a heavy set ofHang Power Cleans

  • 6 x Hang Power Clean
  • 10 x Bar Dips

Then every 3 minutes for 9 minutes

  • 8 x Power Clean @ final weight from above

Then for total distance

  • 6 x Row 30 second work/30second rest

The 30/30 format is a standard program in the Concept 2, so easy to use and capture.

Results: Hang Power Clean 95-115-120-125-130lbs. Used 130lbs for part 2. I also tried to only use a hook grip for both parts. Was surprise at how well it worked. Takes a lot of pressure off of your fingers and forearms. We’ll see what my thumbnails feel and look like tomorrow. Metcon 833m.

Deadlift, HSPU and KBS

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For total Kettlebell Swings….

AMRAP in 3 minutes of the following

  • 6 x Deadlifts @ 185lbs/84kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 205lbs/93kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 215lbs/97kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 225lbs/102kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 3 minutes

  • 6 x Deadlifts @ 235lbs/106kg
  • 8 x Hand Stand Pushups
  • Max reps Kettlebell Swings @ 32kg

Results: 40-30-23-22-23 reps (138 total). Made this one up myself… worked pretty well I think.