ZombieFit

Tag: tabata

WOD: 11/17/12

by on Nov.17, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of 10: 10 squats, 10 sit ups, 10 jump rope double-unders (or 50 single-unders) and 10 push ups.

WOD 741
Tabata Parkour

étudiant:
Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.

avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.

traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.

Post total number of repetitions performed to comments.

**For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.

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WOD: 10/25/12

by on Oct.25, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 mile or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 729

étudiant:
tabata squats and tabata push ups.

avancée
tabata squats, tabata push ups, tabata sit ups and tabata pull ups

traceur
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.

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WOD: 09/29/12

by on Sep.29, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 714
Tabata Parkour

étudiant:
Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.

avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.

traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.

Post total number of repetitions performed to comments.

**For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.

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WOD: 09/02/12

by on Sep.02, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 709

étudiant:
Half Tabata Sprints (4 rounds)*
Max effort** push ups
Max effort** jumping pull ups

avancée
Half Tabata Sprints (4 rounds)*
Max effort** push ups
Max effort** pull ups

traceur
Tabata Sprints (8 rounds)
Max effort** push ups
Max effort** pull ups

*The Tabata Protocol was originally designed as a running workout. Functional fitness advocates have been using it for body weight movements for years to great effect. In this instance, it is designed as a “sprint”, i.e. you run as fast as you can for 20 seconds. This. Is. Hard. If you can’t sprint for 20 seconds consistently, I would suggest doing a practice run prior to the WOD. Sprint at 75% effort for 20 seconds, and attempt to achieve that specific distance during each tabata set.

Again, tabata sprints are VERY difficult. If you have not done WODs consistently at the traceur level I suggest that you perform either the etudiant or avancee level WODs for this workout.

**Max effort in this instance means you perform as many of the movements as possible in at least a 2 minute time frame. The goal is to take minimal rest and work to failure (i.e. you should not be able to perform a single strict form push up or pull up after these sets). If you are taking rests of longer than 10 seconds to get consecutive movements after the 2 minute mark, consider yourself done.

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WOD: 08/15/10

by on Aug.15, 2010, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 10 push ups, sit ups, pull ups (may sub w/ jumping pull ups), and air squats

WOD 201
Compare to your rep count for WOD 31

étudiant:
tabata squats and tabata push ups.

avancée
tabata squats, tabata push ups, tabata sit ups and tabata pull ups

traceur
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.

Each repetition is 1 point. Total up your points and post them to comments. There is no rest in-between sets.

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