Four rounds of
Then for total reps/calories 4 rounds of 30 seconds work / 30 seconds rest of the following:
Results: Deadlifts 225lbs. Metcon Row x 16 – Mt Climbers x 132 – Sandbags x 25 – Pushups x 65 – Total 238.
Every 3 minutes for 21 minutes (7 rounds)
First 5 rounds
Last 2 rounds
3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)
Results: Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups. L-Hang with bent knees.
Inspired by a Spartan workout I saw on Instagram. Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.
Rest 1 minute then repeat for a total of 6 sets.
Results: Maintained 12 pushups, 30 double unders, 8 box jumps per round. Worked out well.
For max reps do 3, 4 minute, 20/10 Tabatas (8 rounds each), rest 2 minutes between Tabatas
Then take 15-20 minutes and work up to a heavy
Rest at least 2 minutes between lifts.
Results: Mountain Climbers 165 reps, Russian Twists 61 reps, Situps 65 reps. Deadlifts 135-155-170-185-205-225-275lbs/125kg.
Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas
Then EMOM for 15 minutes (5 rounds of each)
Results: For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.