WOD

Tabata double unders
Tabata two arm dumbbell step ups 50/35 lb 24/20″
Tabata squats
Tabata two arm dumbbell push press 50/35 lb

One minute rest between Tabatas

Workout notes

We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  We’ll work for a full eight rounds on each movement with a minute rest to transition and recover between stations.   We have two bodyweight movements as well as two dumbbell movements in today’s workout.  If you are new to double unders this workout would be a great opportunity to practice the skill. Use the twenty second work period to make a few attempts in every round. For the step ups hold the dumbbells at your side, suitcase style.  Use a dumbbell weight that is light enough for you to maintain a good posture throughout the full range of motion.  You can always ditch the dumbbells and perform bodyweight step ups as well.  We’ll score this workout in the same way you would score the workout “Fight Gone Bad” Count all of the reps you accumulate at each station and come up with one big score.   With all the rest periods that means you have the opportunity to keep the intensity high so treat each twenty second work period as a mini AMRAP.