Skill

Two rounds of Tabata alternating between movements

Arch Hold
Hollow 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 and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

AMRAP in 20 Minutes

50 Double unders
35 Push-ups
20 Weighted step ups 50/35 lb 24/20″

Workout notes

Today’s workout is a fairly simple longer duration triplet.  Making appropriate scaling choices will be important to keep you moving through this AMRAP. Starting with double unders the first scaling option would be to decrease the set size to something that is challenging but also repeatable under fatigue. A set of 50 unbroken will take around 30 seconds so you will want to choose a number that will have you working here for around a minute.  If you don’t have double unders yet you can complete 50 singles with a double under attempt every 10 reps. Think about giving the drag ropes a try if you are a double under master! Push-ups can be scaled as usual to your knees or on a box.  If you’ve been working from your knees for awhile now and are knocking out large sets make sure to give box push-ups a try or do some reps from your toes and some from your knees to up the difficulty. For the weighted step ups you will choose one dumbbell to hold however you choose.