Our olé mates the Dumbbells are back!
Enjoy!
Pic: Angela Clancy.
WoD: "Tabata Time!"
For TOTAL Reps & For Lowest Score Total (2 scores)
of:
Kettlebell Swing Vs Kettlebell Alternating Lunge (24 / 16 kg)
2 MINS REST
Assault Bike Calories Vs Double Unders
2 MINS REST
Dumbbell Hang Power Clean Vs Dumbbell Push Press (17.5's / 12.5's)
2 MINS REST
Ring Row Vs Mountain Climbers
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- Today we hit up a classic interval training style, The Tabata protocol! Back in 1996 this training style was studied by Dr. Izumi Tabata, a professor at Ritsumeikan University in Japan. He found that by training in very short doses of maximal output/intensity we can improve both our aerobic and anaerobic fitness!
- A typical "Tabata interval" consists of eight (8) 20-second bursts of maximum-effort immediately followed by 10-second bouts of rest. All up this would take 4 minutes to complete.
- Today though we are doing a VERSUS method where you will alternate between two movements until you have complete 8 of EACH
- For example on the KB combination you do 20 seconds of max-reps KB Swings. you then get 10 seconds to rest/write down your score before moving over to do 20 seconds of max KB Goblet Squats. 10 seconds rest/transition again & back to the Swing & so on.
- There is a full 2 minute rest period once you complete one combination. This time is designed to allow you enough recovery so that you can keep your intensity up as you progress through the sequence.
- All up today there are 8 movements & 64 intervals to complete! Come ready to move!!
- Hold the standards. Form is priority as always.
- Scale As needed.
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Post Grand Total REPS of everything & also the Grand Total of your lowest scores from each movement to Beyond The Whiteboard.
When was the last time you did a mountain climber??
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