WOD:
#ETHEL
#Task Tabata
300 reps for time, following the pattern:
20 seconds of chest to bar pull-ups *Scale to Pullups or Ring Rows or DB Bent Over Rows (Approx 10 Reps)
-Rest 10 seconds-
20 seconds of push-ups *Scale to Knee Pushups (Approx 12 Reps)
-Rest 10 seconds-
20 seconds of sit-ups (Approx 8 Reps)
-Rest 10 seconds-
20 seconds of air squats (Approx 10 Air Squats)
-Rest 10 seconds-
-Rest 5:00 between workouts-
#Double Task Tabata
200 reps for time, following the pattern:
40 seconds of strict pull-ups *Scale to Chest to Bar or Pullups or Ring Rows with 1 sec hold (Approx 10 Reps)
-Rest 20 seconds-
40 seconds of dumbbell bench presses (2×50/35) *Scale Weight OR Pushups (Approx 12 Reps)
-Rest 20 seconds-
40 seconds of toes to bar *Scale to Hanging Knee Raises or Dead Bugs (R/L=2) Approx 8 Reps or 16 Deadbugs
-Rest 20 seconds-
40 seconds of wall balls (20/14) *Scale to 14/10 or Plyo Squats (Approx 10 Reps)
-Rest 20 seconds-
Target Time Set 1: sub 10 minutes
Time Cap Set 1: 14 minutes
Target Time Set 2: sub 12 minutes
Time Cap Set 2: 16 minutes
Stimulus for workout is moderate intensity. You have 300 reps total to complete and those are worked off in each of the four movements. 10 chest to bars, 12 pushups, 8 sit ups, and 10 air squats would equal 40 total reps. You should keep a continuous rep count through rounds until you get to 300 total reps.
You should be strategic in how you chip away at reps and keep sets in manageable amounts without going to failure on any one movement. Set one clock to intervals of 20sec/10sec and another clock counting straight up. Workout is scored by time.
CASHOUT:
2-4 rounds
15 hip extensions (with 2 sec pause)
15 banded glute bridges
30 deficit step back lunge (small deficit)
Hip Extension
Banded Glute Bridge
deficit step back lunge
OPTIONAL ROWING WORK:
4 sets:
400m at 6min test (or fast) pace,
60sec at easy pace,
Rest 4min (after 4 sets),
2 sets:
200m at 6min test (or fast) pace,
60sec at easy pace,
Rest 2min (after 2 sets),
1-minute sprint at max effort
Rich’s Rowing Paces!
Easy: 1:59-2:01/500m pace
Fast: 1:32/500m pace
Sprint: Sub-1:18/500m pace
