Thursday April 16, 2020

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 rep numbers completed at each station
* You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats 
* You final score is total reps accumulated over the workout 

## ODD OBJECT ROWS 
* Choose a moderate weight here that allows you to move for all 20 seconds each round 

## 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 
## ODD OBJECT ROWS 
* Strict Pull-ups 
* Banded Strict Pull-ups 
* Ring Rows 
* Barbell Bent Over Rows 

## PUSH-UPS 
* Elevate Hands to Box or Bench 
* Knee Push-ups 

## 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 
* **Rows:** Object touches the chest 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 push-ups - 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 and rows 
* 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 push-ups