BEGINNER | ALL OUT

This Tabata has you going all out. While it's a bodyweight workout, you'll quickly realize you're not going to miss weights.

Tabata's follow a 20-seconds on/10-seconds off work/rest pattern for 8 rounds. I know that sounds like a lot, but it only clocks in at 23 minutes (after your warm-up and whatever cool-down you'd like to do).

We like WOD timer's that have a Tabata function so you can focus on the work and rest cycles without watching the clock. They're available in any app store.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1, 1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

 

WARM UP

8-10 x reps Reach, Rock, Lifts
8-10 x reps Bird Dogs
8-10 x reps Bodyweight Squats
8-10 x reps Bodyweight Push-Ups

 

WORKOUT | 8 x Rounds

Follow the Tabata pattern of 8 rounds of 20-seconds of work, followed by 10-seconds of rest after each exercise. At the end of each round of 4 exercises, rest for 1 minute.

20 seconds work

10 seconds rest

Push-Ups

20 seconds work

10 seconds rest

Bear Crawls

20 seconds work

10 seconds rest

Half Get-Ups

20 seconds work

10 seconds rest

Mountain Climbers

 

© PATHFINDER Ruck Training. All rights reserved.
This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.

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