06/24/2021

"TABATA"

8 SETS EACH, :20 ON/:10 OFF

Tabata 1 - Hand Release Push-Ups

Tabata 2 - Sit-Ups

Tabata 3 - Russian KB Swings RX (70/53) Scale (53/35)

Tabata 4 - Cal Bike

-Rest 1:00 b/t Tabatas-

COOL DOWN

FOR RECOVERY

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

1:00 Couch Stretch (R)

1:00 Couch Stretch (L)

2:00-4:00 Squat Hold

ADJUSTING

*Reps, Loading, Volume*…

Workout -- For Newer and Deconditioned athletes have them move a bit slower than maybe they want to today. Explain the

nature of the workout and how fast fatigue really sets in. Look to drop their numbers down by 1-2 reps of the targeted

goals today in order for them to be successful. Have them lean on the side of caution through the first 4 rounds of each

Tabata then build after that if they are moving well.

*Movement Adjustments*...

Hand Release Push-Ups -- Athletes can look to adjust to their Knees, or to a box / wall if doing the full movement is too

challenging. Can also look to do a Strict Press if athletes are unable to get safely to the ground.

Sit-Ups -- Deadbugs, Crunches and Tuck-Ups are good for athletes unable to get Shoulders over Hips.

Russian KB Swings -- Athletes unable to swing can do KB Deadlifts. If unable to hang onto KB can look to do a Weighted

Good Morning or Banded Good Morning.

Cal Bike -- If limited on Bikes you can have athletes perform that Tabata at a different section. If unable to Bike, we can

Row or perform Mountain Climbers, Burpees or another cardio movement.