You probably never thought you would miss rowing!

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HOME WOD

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):
Strict Pull-ups
Sit-ups
Push-ups
Air Squats

“Tabata Something Else” (No Equipment)

8 Rounds (20 Seconds On + 10 Seconds Off):
Odd Object Rows
Sit-ups
Push-ups
Air Squats

STIMULUS

DESCRIPTION
*Working with all bodyweight movements in this Tabata style workout
*Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest
*You’ll complete all 8 rounds at one movement before advancing to the next
*Keep a running count of the numbers completed at each station
*You’ll enter your total reps separately for pull-up, sit-ups, push-ups, and air squats
*Your final score is total reps accumulated over the workout
STRICT PULL-UPS
*Choose a variation that allows you to complete at least 5 reps within each 20 second window
SIT-UPS
*If you have an AbMat, let’s use it
*If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object
PUSH-UPS
*Choose a variation that allows you to complete at least 7 reps within the 20 second windows
MODFICATIONS
STRICT PULL-UPS
*Banded Strict Pull-ups
*Ring Rows
*Odd Object Rows
PUSH-UPS
*Elevate Hands to Box or Bench
*Knee Push-ups
TEACHING
RANGE OF MOTION
*As we’re moving quickly through these short rounds, let’s make it a point to nail the range of motion standards:
*Strict Pull-ups: Chin over the bar at the top, elbows completely locked at the bottom
*Sit-ups: Back flat on ground in the bottom, shoulders forward of the hips at the top
*Push-ups: Chest to floor and elbows locked out at the top
*Air Squat: Hips below parallel at the bottom and body in a straight line at the top
TIPS
*Be conservative and consistent on the upper body movements – as things start to get real in rounds 3 or 4
*Pick a rep number for the first two rounds that you feel confident repeating for rounds 3-8
*Be more aggressive on the air squat and sit-ups
*Don’t necessarily pick a number – just move quickly for the whole 20 seconds as these stations are easier to get reps on than the upper body movements
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DAILY MINDSET

“One can have no smaller or greater mastery, than mastery of oneself.”

~Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.
It’s not the competition that will beat us. It will only be ourselves.