Workout of the Day
tabata wall balls
tabata medicine ball step ups
tabata wall balls
tabata medicine ball step ups

*1 minute between each tabata

You’ll need a medicine ball and a box for today’s workout. A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. The goal will be to complete as many reps as possible during each twenty second work period. After each full tabata you’ll get one minute of rest. The wall ball rounds will likely be more difficult than the weighted step ups so try to catch your breath a bit during the step ups and push the pace if you can. If classes are large the order can be switched and you can start with the step ups and end with the wall ball shots. Your score at the end of all four tabatas will be total reps.

standard: 14/10 lb, 20/20″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″
overachiever: 20/14 lb, 24/20″

CFD at home:
Today’s workout can be done with a medicine ball if you have one at home. If not you can also use a dumbbell or kettlebell or even no weight at all! If you want to use your dumbbell or kettlebell you can choose to do either goblet squats or thrusters with it instead of wall balls. Jumping squats would also be a great and simple option if you want to leave the weight out of it. If you don’t have a place for weighted or unweighted step ups you can replace these reps for lunges or even pistol squats! Your score at the end of all four tabatas will be total reps. See you on the leaderboard!