Skill
Two rounds of Tabata alternating between
Plank hold
Arch hold
The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Today we’re performing two rounds of Tabata so our skill work will be eight minutes long. Alternating movements every round will give you eight opportunities at each movement. Do your best to keep the intensity high during each interval by holding quality positions for as long as possible. Focus on maintaining a rigid core and on creating flexion or extension with your torso and not just bending at the hips. You can scale both movements by adjusting the time under tension in each work period. You can of course scale the movements as well. For the arch consider bringing your arms in a little versus fully extending them and for the plank you can work off your knees rather than your toes.
WOD
AMRAP in 20 minutes
5 Power clean 135/95 lb
15 Push-ups
45 Double unders
Workout notes
Today we have a long duration workout with a heavy emphasis on double unders and push-ups. Each round starts with a small set of power cleans. With only five reps per round on the barbell this would be a great opportunity to test a heavier weight if you feel you are ready. For push-ups scale to a standard you can maintain for the entire workout. For double unders, first scale the number of reps to an amount you can complete in about sixty seconds rather than switching to single unders.