Workout of the Day
Tabata pull-ups
1 minute rest
Tabata wall ball shots
1 minute rest
Tabata pull-ups
1 minute rest
Tabata wall ball shots

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. You’ll do a full eight rounds of pull-ups, then eight rounds of wall balls, back to pull-ups for eight rounds and then finishing with wall balls again. Between each tabata set you’ll have one minute of rest. If you’re not quite ready for unassisted pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. Wall balls can be done in the gym to any of the set targets or grab a spot outside on the wall. At the end of the workout you’ll total up all of your reps for one big number as your score.

standard: 14/12 lb.
rx: 20/14 lb.
sport: 20/14 lb, chest to bar pull-ups
overachiever: 30/20 lb., bar muscle ups