Category Archives: Tabata

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.

Front Squats then BJs, G2OH and Renegade Rows

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Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 60%
  • 3 x Front Squat @ 75%
  • 3 x Front Squat @ 80%
  • 2 x Front Squat @ 85%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 12 x Front Squat @ 60%

Then, based on a Crossfit Invictus WOD, for total reps, EMOM for 15 minutes

  • Station 1 – 20 seconds Box Jumps
  • Station 2 – 20 seconds Sandbag Ground to Overhead
  • Station 3 – 20 seconds of Renegade Rows

Results: Front Squat 145-165-175-185-195-205-215-135lbs.

Mountain Climbers, Glute Bridges, Box Jumps and Row, then Split Squats

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After all of the cleans and overhead squats this week, giving my shoulders a break.

Alternating for each round, 16 rounds of 45 seconds work 15 seconds rest

  • Station 1 – Crossover Mountain Climbers
  • Station 2 – Stability Ball Glute Bridges
  • Station 3 – Box Jumps
  • Station 4 – Row

Then every 3 minutes for 15 minutes (5 rounds)

  • 5 x Back Rack, Rear Foot Elevated Split Squats per Leg

Results: First part was good, tried to keep consistent number of reps per round but didn’t count overall. RFE Split Squats – 65-80-95-110-115lbs.

Core Work then OHS and a Pair of Tabatas

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Continuing my quest to improve my OHS/Squat Snatch, this is the third week in a row of doing one or the other.

4 sets of the following (taken from Kari Pearce’s post on Instagram)

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers (R+L=1 rep)
  • Repeat for 5 rounds

Then 3 rounds of

  • 5 x Standing Sots Press @ 45lbs (empty bar)
  • 5 x Overhead Squat @ 45lbs (empty bar)

Then every 2 minutes for 12 minutes

  • Set 1 – 5 x Overhead Squat @ 65lbs
  • Set 2 – 3 x Overhead Squat @ 75lbs
  • Set 3 – 1 x Overhead Squat @ 85lbs
  • Set 4 – 5 x Overhead Squat @ 75lbs
  • Set 5 – 3 x Overhead Squat @ 85lbs
  • Set 6 – 1 x Overhead Squat @ 95lbs

Then for total calories/reps do 8 rounds of 20 seconds work / 10 second rest Tabata for each of the following, rest 2 minutes between

  • Tabata 1 – Row
  • Tabata 2 – Pushups

Results: Core workout was really good. Overhead squats worked well, I even completed 3 reps at 95lbs since the first one was so good :). Tabata 1 – 23 calories, Tabata 2 – 83 reps.