Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata jumping pull-ups
Run 800 meters
Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.
Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second). Post score to comments.
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
2 pood Kettlebell swing
20-pound medicine ball sit-up throw
Kettlebell swing is to overhead (2 pood KB or 75 pound dumbbell). For medicine ball throw anchor feet under loaded bar and sit-up and throw to ten foot high target for each rep. Post time to comments.
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95 pound hang squat clean
Handstand push-ups
Each rep of hang squat clean must be caught at deep squat and then brought to full hip and leg extension before unloading for next rep. Post time to comments.