** UPDATE***, WE HAD A WATER LINE BREAK THIS MORNING AT THE GYM. THE CITY IS FIXING THE ISSUE BUT WE WILL NOT HAVE WATER (NO RESTROOM, WATER FOUNTAIN) UNTIL AROUND 4PM OR LATER. PARKING IS ALSO LIMITED AS CITY TRUCKS ARE OCCUPYING THE FRONT LOT. PLEASE PARK AROUND BACK OR NEAR THE TENNIS COURTS. WE APOLOGIZE FOR THE INCONVENIENCE.
“Strict Tabata” by DB
For Max Reps of Each Exercise:
-Tabata Strict Ring Pull-Ups MRX Bar
Rest 2 minute/rotate
-Tabata Strict Ring Dips MRX Bar
Rest 2 minute/rotate
-Tabata Strict T2B MRX V-Ups
Rest 2 minute/rotate
-Tabata KB Goblet Box Step Ups (alt legs) 30/24/20/18/12″ 70/55# 55/35# 45/25#
Rest 2 minute/rotate
-Tabata Strict Barbell Rows 75/55 95/65 115/75
Rest 2 minute/rotate
-Tabata Strict HSPU or Strict Press
Rest 2 minute/rotate
-Tabata Hip Extensions
Rest 2 minute/rotate
For Max Reps of Each Exercise:
-Tabata Strict Ring Pull-Ups MRX Bar
Rest 2 minute/rotate
-Tabata Strict Ring Dips MRX Bar
Rest 2 minute/rotate
-Tabata Strict T2B MRX V-Ups
Rest 2 minute/rotate
-Tabata KB Goblet Box Step Ups (alt legs) 30/24/20/18/12″ 70/55# 55/35# 45/25#
Rest 2 minute/rotate
-Tabata Strict Barbell Rows 75/55 95/65 115/75
Rest 2 minute/rotate
-Tabata Strict HSPU or Strict Press
Rest 2 minute/rotate
-Tabata Hip Extensions
Rest 2 minute/rotate
Tabata is 20sec of work followed by 10sec of rest for 8 intervals or 4min. *This is 28min worth of Tabata work and 12min rest, total of 40min. *Athletes can pick order of exercises*
Tabata exercises:
1st: hip extensions (12/12/10/10/10/10/10/10)
2nd: strict ring pull-ups (4/4/2/2/2/2/2/2)
3rd: strict ring dips (2 reps for each set)
4th: strict T2B (5 reps for each set)
5th: goblet step ups, 24” box, 55# KB (4 reps for each set)
6th: barbell rows, 75# (10 reps for each set)
7th: strict barbell press, 75# (10/5/5/5/5/5/5/5)
Too many mods with too many rep schemes to list
Dr. Tabata: 1
Pete: 0
Banded strict PLU 4-5-5-4-4-4-3-2
Parallette dips 8-8-6-6-6-6-5-5
V-ups 8-7; N-ups 5-4; Sit ups 6-6-6-6 (where are my abs?!)
Goblet step ups 25# 6-5-5-5-5-5-5-4
BB rows 35# 10-10-10-7-8-8-8-7
Hip Ext 8-8-8-8-8-8-8-8
Strict Press 35# 0-7-6-5-5-5-4-4
tabata stuff
thanks breck!
Strict pull-ups ring (first 4 rounds), bar (next 4 rounds) – 14
Goblet step-up – 45
V-up – 60
Bar dips with smallest band – 37
Row @65 – 65
Strict Press @65 – 37
Good Morning @65 – 77
295 reps total.
All strict with 35lb on step ups and 95lb on barbell
Tabata WOD – everything strict
Ring Pull-ups – 36 reps
Goblet step-ups – 36 reps (55# KB, 24” box)
Row (75# barbell) – 76 reps
HSPU – 25 reps
Hip Ext. – 58 reps
T2B – 44 reps
Ring Dips – 45 reps
Total: 320 reps
Wod
85 hip ext (way better quality than Dave Ds)
21 ring pu
30 ring dip
42 ttb
60 goblet step up (35# 18” box working on ankle)
85 bent over row 75#
50 strict press 75#
Pull ups-31
Ring dips-62
T2B-52
Step ups w/55#-46
Row w/ 95#-71
HSPU-29
Hip extensions-84
Total reps 375
Total 349
Wod. Rx’d and strict. Subbed GHD’s for TTB
385 reps
Rx in the following order
KB Goblet Box Step Ups- 7,7,7,7,7,7,7,7
56 reps
Strict ring PU- 6,5,4,4,4,3,3,2
31 reps
Hip extensions- 10,10,10,8,8,8,8,10
72 reps
Strict ring dips- 5,5,5,3,3,2,2,2
27 reps
Strict T2B- 5,5,4,4,4,4,4,5
35 reps
Strict press #95- 6,7,6,5,4,2,2,3
35 reps
Bent Rows #95- 12,12,10,10,10,10,10,14
88 reps
TOTAL=344 reps
WOD
With 55# KB & 95# Barbell
Strict HSPU’s=10-5-5-5-5-5-5-5=45 reps
Strict Ring Pull-ups=6-5-5-5-3-3-4-4=35 reps
Hip Extension=10-10-10-10-10-10-10-10=80 reps
Goblet Step-ups=5-5-5-5-5-5-5-5=40 reps
Strict T2B=5-5-5-5-5-5-5-5=40 reps
Strict Bar Dips=10-7-7-7-7-7-7-7=59 reps
Bent Over Row=8-8-8-8-8-8-8-8=64 reps
Total Reps=363
WOD strict tabata
Hip extensions 29
Ring Pull-ups 21
HSPUs 9
T2B 48
Ring dips 17
BB Rows 55# 94
KB Gob stepups 38
256 total reps
Tabata abs