No One Is Coming To Save You. Everything Is Your Responsibility.
5 rounds, 1 min per station, for max reps of:
Dips
L Kettlebell Clean and Jerk, 53/35 lbs
R Kettlebell Clean and Jerk, 53/35 lbs
Rest 1 min
Box Jump, 24/20 in
Goblet Squat, 53/35 lbs
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Tabata Something Else
Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Air Squat
…
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
“The Ghost”
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Try for as many reps as possible of EACH exercise, not just total score. Log your individual rep counts for each.
Tabata Hang Power Clean, 95/65 lbs
Rest 1 min
Tabata Push Press, 95/65 lbs
Rest 1 min
Tabata Chest-to-bar Pull-up
Rest 1 min
Tabata Front Squat, 95/65 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
“Tabata This”
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.