Wednesday 08/05/09

Today's Individual WOD: As RX'd
"Tabata Totals"
Pull Ups (BP Group) / Lunges (Arkansas & Jarman Group)
Squats
Sit Ups
Push Ups

In this "Tabata Totals" WOD, you have 8 Rounds of 20 seconds of work with 10 seconds rest for each exercise shown above. Your goal is score as many reps as possible in the time alotted to work (20 seconds or 2:40 per exercise) ... see video below for an example of what this WOD should look like for squats.

Example: 3, 2, 1, Go ... time starts and everyone has 20 seconds to get in as many squat reps as possible in that 20 seconds. Once the 20 seconds ends, you have 10 seconds rest, then you have the next 20 seconds to do as many squats as possible, then 10 seconds rest. You'll continue this 20s on / 10s off format until you've done it 8 times for this specific exercise. Add up your total # of reps from each 20s interval and that's your score for this exercise. Rest 2 Minutes and then move on to the next exercise and for another 8 rounds of 20s on / 10s off. Again total all reps for the 8 rounds. Rest 2 minutes and continue this process until all four exercises are completed.

So in total, you will have a score of:
Lunges - 72 (8 Rds of 20s)
Squats - 89 (8 Rds of 20s)
Sit Ups - 127 (8 Rds of 20s)
Push Ups - 72 (8 Rds of 20s)
Tabata Total - 360 (32 Rds of 20s Total)

"Example of Tabata Format with Squats"