Simple, but not easy, is one way to describe this workout.
Don’t skimp out on the warm-up. It’s going to be worth it to get extra warm before today.
Pushups – knees, toes, elevated – no matter which version, you’re going to have to break them up. Do it well before you reach failure. And get ready for the 2nd round
Front Squats – The Tabata is 20 sec on, 10 sec off, for 8 rounds. Use any weight that you can maintain 20 seconds of work with. Really, the workout will be hard even without weight.
Your score is both time to complete and the reps of the front squats.
Detailed summary:
Pushups I did for the 1st set 20-5-5-then 2’s and singles to finish. Took about 2 minutes
Tabata was all 8’s. I could in some have done 9’s but the transition to pick up the DB’s was a factor. You don’t get a real 10 sec rest 😛
2nd set 10-5-5-then 2’s and singles to the end. Took about 3 minutes
Spicy. I used two timers for this workout. Push-up sets were 10s for the first round but the second rounder was just a grinder to get them done. Mostly 5’s.
5 Burpees a minute for 20 minutes. 40 wide arm pushups from my knees. 40 wide legged squats ( I read a book called hyperbolic stretching). 40 pushups. 40 penguine jumps with double taps. a few actual double unders. 40 saddle situps. 3 minutes eah side turkish getups with a shoe. THEN I ate almost vegan lentil loaf I made with ‘jerk’ spices instead of the recipe spices and it is SO delicious.
Jordan Sanipass
Jordan Sanipass February 5, 2021 at 6:14 am
WU + M
WOD @ 75#
40 push-ups(10,10,10,10)
Tabata front squats(9,9,7,7,7,7,7,8)
40 push-ups(5,5,5,5,5,5,5,5)
Time: 11:27
Gabriel
Gabriel February 5, 2021 at 6:22 am
Well done Jordan!
Jordan Sanipass
Jordan Sanipass February 5, 2021 at 6:46 am
24 mins interval run, 2 min walk and a 1 minute jog in an incline!
Gabriel
Gabriel February 5, 2021 at 6:19 am
WOD @ Brown
50 Pushups
then:
Tabata Front Squats-Used 2-35# DB’s
then:
50 Pushups
Time–> 8:52
Tabata–>64 reps
Had to think on how to run my timer and tabata apps simultaneously but it worked great. I recorded a video of my workout in case it did not 😛
Thanks Kevin!
Gabriel
Gabriel February 5, 2021 at 6:28 am
Detailed summary:
Pushups I did for the 1st set 20-5-5-then 2’s and singles to finish. Took about 2 minutes
Tabata was all 8’s. I could in some have done 9’s but the transition to pick up the DB’s was a factor. You don’t get a real 10 sec rest 😛
2nd set 10-5-5-then 2’s and singles to the end. Took about 3 minutes
Ana Maria Lleras
Ana Maria Lleras February 5, 2021 at 6:45 am
Blue
40 Pushups
Tabata squat (lost count of reps)
40 Pushups
David Wiens
David Wiens February 5, 2021 at 6:55 am
Warmup and mobility. Hamstrings were feeling the Wed workout.
WOD – 1x30lb DB
40 push-ups(10,10,10,10)
Tabata front squats(12, 13, 12, 11×5) = 92 reps
40 push-ups(10,10,10,5,5)
8:03
Thank you CFM!
Allyson
Allyson February 5, 2021 at 7:06 am
40 Push-ups
Tabata Front Squats w/ 25# DB
40 Push-ups
86 Front Squats
7:34 (3:09 + 4:25)
Jackie
Jackie February 5, 2021 at 7:11 am
Warmup & Mobility
WOD
40 Table Push-ups
Tabata Squats 20#
40 Table Push-ups
9:26
Tabata was 9(2), 8(6) for 66 Reps
Spicy. I used two timers for this workout. Push-up sets were 10s for the first round but the second rounder was just a grinder to get them done. Mostly 5’s.
Kelly B
Kelly B February 5, 2021 at 12:00 pm
40 Push-ups
Tabata Front Squats w/ 20# DB
11-12-12-12-13-12-12-13 = 97 reps
40 Push-ups
Didn’t keep track of overall time.
Happy Friday!
Ivory Diseldorf
Ivory Diseldorf February 5, 2021 at 4:10 pm
5 Burpees a minute for 20 minutes. 40 wide arm pushups from my knees. 40 wide legged squats ( I read a book called hyperbolic stretching). 40 pushups. 40 penguine jumps with double taps. a few actual double unders. 40 saddle situps. 3 minutes eah side turkish getups with a shoe. THEN I ate almost vegan lentil loaf I made with ‘jerk’ spices instead of the recipe spices and it is SO delicious.
John Hunt
John Hunt February 5, 2021 at 4:53 pm
40 Push ups
Tabata front squats 45# barbell
40 Push ups
Time: 7:57
Reps: 84
Thanks Kevin!
Kevin
Kevin February 5, 2021 at 6:33 pm
50 Pushups
Tabata FS (85#)
50 Pushups
9:26
10-10-10-10-9-9-9-8 = 75 Front Squats
Glenda
Glenda February 6, 2021 at 11:02 am
WU & Mobility
WOD:
40 Box Push-ups
Tabata Front Squats
11-12-12-12-12-11-11-12 (93 reps total)
40 Box Push-ups
Time: 8:51 🙂
heididaigle
heididaigle February 6, 2021 at 4:38 pm
40 push ups
then
8 Round Tabata Front Squats 2ith 25# DB (20 sec. work/10 sec rest\0
10-10-10-10-10-9-8-10
then
40 push ups
Time 10:17
Missed this one on Friday morning so went back for it Saturday afternoon.
Neil
Neil February 7, 2021 at 5:00 pm
40 coffee table pushups
Tabata air squats
40 coffee table pushups
15-10-5-5-5
14-14-14-14-14-14-14-14
5-5-5-5-5-5-5-5
11:32
Blake
Blake February 7, 2021 at 6:28 pm
50 Push-ups
Tabata Wall Sits (unbroken)
50 Push-ups
TIME: 10:17