Category: Main Workout

Task Tabata

300 reps for time, following the pattern:
Pull-ups, 20 secs
Rest 10 secs
Push-ups, 20 secs
Rest 10 secs
Sit-ups, 20 secs
Rest 10 secs
Air Squats, 20 secs
Rest 10 secs

After the round of air squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Log your total time and edit the reps when logging to your totals for each movement.
* Base your strategy off your recent Tabata This numbers (11/22/21) to be consistent throughout with each movement

AMRAP 12 mins w/ Buy-in: Row then Deadlifts, HSPU Ladder

In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups

AMReps: Row Calories and Wall Walks

Each for reps:
Row Calories, 3 mins
Wall Walks, 3 mins
Row Calories, 2 mins
Wall Walks, 2 mins
Row Calories, 1 min
Wall Walks, 1 min
* Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep

AMRAP 10 mins: Burpees and DB Thrusters

Complete as many rounds as possible in 10 mins of:
10 Burpees
10 Dumbbell Thrusters (pick load)

4 RF-ME / 1 min Stations: Rows, Deadlifts, and Wall Balls

4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Wall Ball (20#/14#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Fight Gone Bad Style