Skill
Tabata L-Seat
The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In 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. Scale by bringing your hands back closer to your body.
WOD
AMRAP in 20 Minutes
2 Walking lunge steps 135/95 lb
4 Front squats 135/95 lb
8 Toe-to-bar or 16 Anchored Sit-ups
Workout notes
You have a few decisions to make for today’s workout. Test out both the lunge and front squat and decide on a barbell weight for both movements. Most of us will want to set the barbell load based on the difficulty of the lunge but be sure to test the front squat immediately after the lunges because the squats will be much tougher when performed that way! We’re pairing this barbell complex with either toe-to-bar or sit-ups. Chose a movement you know you can perform for twenty minutes under fatigue. The toe-to-bar will be the “Rx” version of the workout but sit-ups are a great alternative if you haven’t mastered the toe-to-bar yet. Practice your sit-ups using the strictest movement standard as possible. Set-up two dumbbells and focus on keeping the knees bent and avoid throwing your arms to generate momentum if possible. Anchoring in this way and keeping the movement strict will focus on utilizing the hip flexors rather than transferring momentum from the upper body just to knock out reps.