Skill

Two rounds of Tabata alternating between both movements

L-seat
Arch hold

We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so we’ll have 16 rounds total and 8 minutes of work including the rest.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. On alternating rounds roll over and attempt a “superman”, or “arch” hold. During the arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width.

WOD

5 Rounds with 1 minute on each station

Sandbag bear hug lunges 100/70 lb
Two arm dumbbell clean & jerks 50/35 lb
Row for calories
Rest

Workout notes

Today’s workout is a five round interval workout with three movements and a minute rest between each round. That puts us at just under twenty minutes so consider this a longer duration workout.  The first movement in our trio is probably a new one for you.  You’ll hold a sandbag at your chest and lunge in place for as much of the minute as you can.  Most of us will probably break the minute up into sets but use a light enough weight that you are keeping that number small. Second you will have a minute to knock out dumbbell clean and jerks.  Small sets are fine but you don’t want a weight so heavy that you are forced to complete them one at a time.  The last station in each round is going to be a minute on the rower.   In the end your score will be the total number of reps you complete at all three stations across five rounds.