Tabata

All posts tagged Tabata

“Edith”[5/23]

Posted by Ross Gilling on May 23, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 13 comments

[1.] Warm Up

Power

[2.] Strength [power]

Perform 6 sets x 6 reps of:

Sumo Deadlifts [Double/Quarduple]

Double Press

*You may perform all sets of DL’s prior to PR or you can alternate movements, rest 2-3 min b/w sets.

-Modify movements if required. Record heaviest load lifted.

[3.] Work Capacity [rounds/reps]

“Edith”

Perform maximum rounds possible in 16 minutes of:

[4] Double Horizontal Rows [2x20kg/2x12kg]

[8] Push Ups [elev. kb/standard]

[12] Lunges

-Scale loads and modify movements as required, record total rounds completed.

Previous Scores [2/24]

Misty: 2x8kg, standard push ups – 14+10, Ali: 2×15#, standard push ups – 14+12, Nancy: 2×15#, standard push ups – 10+20

Brittany: 2x10kg, standard push ups – 12+9, David: 2x16kg, kb push ups – 16+12, Christian: 2×15#, standard push ups – 13+13

David B.: 2×15#, standard push ups – 12+5 [12 mins], Ross: 2x20kg, elev. kb push ups – 18+18,

Shawn: 2x20kg, elev. kb push ups – 16 rounds

[4.] Finisher [reps]

Perform a Tabata interval set of:

1 Arm Get Up Sit Ups [12kg/8kg]

*With a running clock perform max reps possible with your right arm in 20 sec, rest 10 sec, perform max reps possible with your left arm in 20 sec, rest 10 sec and so on for 4 minutes/8 intervals. 

-Scale load and modify movement if required. Record load and lowest rep score.

Post comments & scores…

Ali hitting some unconventional overhead

squats on vacation in Jamaica Maaan!

“Dilemma”[3/24]

Posted by Ross Gilling on March 24, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 1 comment

[1.] Warm Up [reps]

Perform a 6 minute Tabata triplet set of:

Double Unders / Single Unders

Air Squats

Push Ups

*With a running clock perform du’s for 20 sec, rest 10sec, air squats for 20sec, rest 20sec, push ups 20sec, rest 10sec, then repeat the cycle two more times for a total 6 minutes.

-Modify movements if required.

[2.] Work Capacity [time/load]

“Dilemma”

Perform 5 rounds for time of:

[20] GHD Sit Ups / [30] Jackknife Sit Ups

[MrepsP] Double Push Jerks [2x24kg/2x16kg]

*MrepsP – maximum reps possible. Rack the KB’s and perform as many reps as possible without setting the bells down, if they drop from the rack position the set is over.

-Scale loads and modify movements if required. Record time & total jerk reps.

[3.] Finisher [time]

Perform 4 rounds of:

[400m/.25] Run

-Rest 90 sec b/w rounds. Record

-Post comments, loads, and times…

The Dynamic Duo!

Rodrigo and Frankie get their twist on PINK style!

“Cyclone”[3/15]

Posted by Ross Gilling on March 15, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 3 comments

Warm Up

Perform 4 sets of:

[6] Double Sumo Deadlift High Pulls

[6] Double Dead Cleans

[6] Double Front Squats

[6] Double Push Press

[6] Double Hang Snatches

[6] Double Squat Thrusters

-Begin with a moderate load and attempt to increase it each set, rest 60 sec b/w sets.

Work Capacity

“Cyclone”

Perform 24, 16, and 8 reps for time of:

1 Arm Overhead Squats [24kg/16kg] / Advanced – Double Overhead Squats [2x20kg/2x12kg]

Pull Ups

-Scale loads and modify movements if required. Record time.

Finisher

Perform a Tabata set of:

KB Side Plank

-With a running clock hold a side plank for 20 sec, rest for 10 sec, then repeat. Alternate arms each set.

*Advanced athletes rest in a push plank.

Post comments, loads, and times…

The Shoulder Press [top position]

*Note the active shoulder shrug and

alignment of the kettlebells directly over the shoulders


“Hatchet”[2/17]

Posted by Ross Gilling on February 17, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . 1 comment

1.] Warm Up

Power

2.] Strength

Perform a ladder set for time of:

[10] Suitcase Step Ups [18"/12"]

-Start at 2x8kg’s, then move up 8kg’s to 2x12kg’s, then 2x16kg’s, and so on up to 2x32kg’s. After the 2x32kg’s begin to work your way back down in weight by 8kg’s, e.g. 2x28kg’s, 2x24kg’s and so on finishing where you started with the 2x8kg’s.

3.] Work Capacity

“Hatchet”

Perform 42, 36, 30, 24, and 18 reps for time of:

Lateral KB Jumps

Jackknife Sit Ups

-Modify movements if required.

Previous Scores 1/8/2011

David – 9:02, Lance – 9:39, Jonathan – 12:43, Ross – 7:13

4.] Finisher

Perform a 4 minute Tabata set [20 sec work, 10 sec rest] of:

Double Push Jerks

-Perform maximum possible every in every 20 second work period, record lowest score.


Post comments, loads, and times…

Rodrigo and Frankie punching out some floor presses…

Saturday Throw-down [Arab's Dap Mouth]

Posted by Ross Gilling on January 21, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

Warm Up

Perform 3 rounds of:

[12] Goblet Front Squats

[12] 1 Arm Lunge Thrusters [6 per side]

[12] High Windmills [6 per side]

-Start with a light load a progress up in weight each round.

Work Capacity

“Arab’s Dap Mouth”

Perform 20, 16, and 12 reps for time of:

Turkish Get Ups [24kg/53lbs]

1 Arm Overhead Squats [24kg/53lbs]

-Scale loads and modify movements as required.

Finisher

Perform a 4 minute Tabata set [20 sec work, 10 sec rest] of:

Seated Twists

Forearm Plank

-Perform a 4 min set for each exercise, there is no rest b/w sets.

-Post comments, loads and times…

From the Vault…

Blondie Sarah demonstrates good posture [lumbar curve]

in the swing starting position.

Thursday 18th November [S.T. Rugglin]

Posted by Ross Gilling on November 17, 2010
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

Warm Up

EdgeFIT Olympic Warm Up

Strength [Olympic]

[6x3] Double Split Jerks

Work Capacity

“S.T. Rugglin”

Perform Maximum Rounds in 6 minutes of:

[6] Double Hang Cleans [2x28kg/124lbs]

[4] Deck Squats

-Rest 2 minutes…

Perform an 4 minute Tabata set [20 sec work, 10 sec rest] of:

Russian Swings [28kg/62lbs]

Pull Ups

-Alternate exercises each interval, e.g. first 20 sec swings, rest 10 sec, second 20 sec pull ups, rest 10 sec and so on.

-Rest 2 minutes…

Perform 3 rounds of:

[4] Turkish Get Ups [28kg/62lbs]

[6] Burpees

-Scale loads, modify movements and adjust volume as needed.

-Post comments, loads, times, reps, and rounds…

From the vault:

Here’s Sarah getting warmed up at

The Arnold Kettlebell Lifting Championships, 2009