For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell
♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell
Post total calories/reps for each exercise to comments.
Stimulus and Strategy:
Today’s workout is a Tabata mash-up. Complete the full 8 rounds of the first movement before moving on to the next. Continue in the same fashion until all four movements are complete. Your score is the total number of reps completed. The loading of both the dumbbells and the barbell should be light and allow you to keep moving. If you have not been training consistently on the GHD, reduce the range of motion or substitute with AbMat sit-ups.
Scaling:
Reduce the total volume of the workout by limiting the number of reps performed within each interval. Reduce the loading of the dumbbells and barbell. Lower the height of the box.
Limit the range of motion on the GHD sit-ups by going to parallel or performing AbMat sit-ups. For the push presses, consider using a pair of lighter dumbbells. As for the bar-facing burpees, perform up-downs or step over the bar.
In case of injury or limitation, perform the box step-ups without a pair of dumbbells and lower the height of the box. Perform a plank hold for the GHD sit-ups. For the push presses, perform a single-arm dumbbell push press or shoulder press. For the bar-facing burpees, perform an up-down or pick any machine to use in place of the exercise.
Intermediate option:
For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups to parallel
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell
♂ 20-lb dumbbells, 24-inch box, and 75-lb barbell
Beginner option:
For max reps:
Tabata box step-ups
Rest 1 minute
Tabata AbMat sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
♀ 12-inch box and 35-lb barbell
♂ 20-inch box and 45-lb barbell
Coaching cues:
When cycling lighter push presses, think about bringing your glutes to your heels instead of your hips to your toes.
Resources:
Dumbbell Box Step-Up
The GHD Sit-Up
The Push Press
Bar-Facing Burpee – Jump-Over
Bar-Facing Burpee – Step-Over
The Box Step-Up
The AbMat Sit-Up
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