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

AMRAP in 15 Minutes

10 Push-ups
15 Sumo deadlift high pull 95/65 lb
200M Run

Workout notes: Our workout today is a time priority triplet that features three very distinct movements.  Starting with the push-up you should attempt the most difficult strict movement standard that you can achieve. Avoid compensating for fatigue by generating momentum and snaking or sagging the hips as you leave the floor. Maintain a plank body position throughout each rep and add rest as your push-ups fatigue.  Efficiency in the sumo deadlift high pull is best when you incorporate an aggressive vertical hip drive rather than performing upright rows with the arms.  Your arms will be fatigued after the push-ups so do your best to drive the bar upward with the body rather than yanking the bar off the ground with the arms.  Both movements should leave you some room to speed up your run in each round so push the pace and avoid using the run as recovery if possible.