WOD 12.16.09

Full Body Circuit: 1) jump rope 2) push-ups 3) pull-ups 4) high-pull

Warmu-up: 4 miles on stationary bike

WOD #1) TABATA 8-Ways

Tabata Protocol is a high intensity interval training method of 2:1 work to rest ratio.  Generally, it consists of 8 rounds, 20 sec work, 10 sec rest.

  1. jumping jacks
  2. jump rope
  3. squats
  4. push-ups
  5. mountain climbers
  6. bike
  7. bicycle (abs)
  8. dips

* Normally, Tabata focuses on one exercise, but I wanted to demonstrate some of the exercises you can use if (WHEN) you try it out for yourself!


WOD #2) AMRAP (as many rounds as possible) in 20 minutes of this circuit (shown above):

  • 20 Double unders
  • 15 Push-ups
  • 10 Pull-ups
  • 5/each side Sumo-Uni DB (50lb) High-pulls

* Completed 11 rounds in 20:34.

Cool-Down: 2 miles on the stationary bike.

Total Workout Time: 47 minutes.

Had a Keto shake pre-workout, and sipped on a protein shake peri (during) and post workout.  Volume AND output was quite high today.  Had the intensity dropped, I would’ve stopped, but I felt amped throughout!

Made a video explaining what the Tabata Protocol is, and exactly how it’s done.  Look for it soon on my YouTube channel.

Be Well,



One Response

  1. […] Yesterday’s Multi-WOD must of took a lot out of me, because I didn’t have as much in the tank today as I would’ve liked.  Still, I got it in, and some days that’s okay. […]

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