Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
12:00 AMRAP
15x Air Squats
9x V-ups
3x Burpees
*Every 2:00, starting on the 0: 24x Line Hops
FINISHER
3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
10:00 of Mobility
Examples:
Aductor Stretch
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
5x Rounds
:30 work; :30 rest
Plank
Mountain Climbers
Leg Levers
2:00 REST Then…
4x Rounds
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…
Bodyweight Version
4x Rounds
:20 Seconds Single Arm Plank Hold (3pt hold)
:20 Seconds High Position (push-up) Plank Hold
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…
FINISHER
1 mile run/walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose
21-18-15-12-9-6-3 (For Time)
Russian KB Swings
Push-ups
Bodyweight Only Version
21-18-15-12-9-6-3 (For Time)
Air Squats
Push-ups
FINISHER
2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose
“ZACHARY TELLIER” Hero WOD
(https://wodwell.com/wod/zachary-tellier/)
For Time
10x Burpees
10x Burpees
25x Push-Ups
10x Burpees
25x Push-Ups
50x Lunges
10x Burpees
25x Push-Ups
50x Lunges
100x Sit-Ups
10x Burpees
25x Push-Ups
50x Lunges
100x Sit-Ups
150x Air Squats
Scaled Down Version = Cut all reps in half.
Complete the work in the order written, starting each new segment with the 10 Burpees.
Take your time with this workout, even if it takes you 1.5 hours to complete it. Keep going. But rest when and where you need to rest during it.
As always, if it hurts, know the difference between a workout hurt, and an injury hurt. If it’s injured or getting injured stop.
Score is the time it takes you to complete all the repetitions; 650 reps in total.
10:00 of Mobility
Examples:
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
WOD
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Squats
Burpees
Into…
1/2 Mile Run
Bodyweight Only Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Jump Squats
Burpees
Into…
1/2 Mile Run
Barbell Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Thrusters 45#/35#
Burpees Over Bar
Into…
1/2 Mile Run
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
3x Rounds
:30 Plank
10x Sit-ups
15x Toe-Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
10x Rounds
3x V-ups
6x Squat Jumps
9x Hand Release Push-Ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!