Tuesday 210615

Sunday 211003

Sunday 211003

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 191201.

Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Thursday 230406

Thursday 230406

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 211003.

Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Tuesday 210216

Tuesday 210216

Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments.

Compare to 200523.

Scaling:
For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.

Intermediate Option:
Tabata box jump, 16/20-in. box
Reverse Tabata L-sit (10 on, 20 off)
Reverse Tabata handstand hold (10 on, 20 off)
Tabata sit-up
Tabata lunge

Beginner Option:
Tabata box step-up, 12/18-in. box
Tabata seated leg raises
Tabata plank hold
Tabata sit-up
Tabata lunge

Thursday 230112

Thursday 230112

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For this workout, your Tabata score is the least number of reps performed in any of the eight intervals. The measurement unit for the row is calories.

Post your Tabata score for each exercise and sum of all five Tabata exercises to comments.
Compare to 190511.

Scaling:
If needed, modify the movements so you can work without hitting failure for the first few intervals. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata elevated push-up
Rest 1 minute
Tabata sit-up