For max reps:
Tabata calorie row
Tabata AbMat sit-ups
Tabata box jumps
Tabata calorie row
♀ 20-inch box
♂ 24-inch box
The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.
Post total reps to comments.
Stimulus and Strategy:
Today’s workout follows a classic Tabata structure. Move through all 8 intervals of a single movement before moving on to the next. Keep in mind, there is no additional rest between movements. Whether moving methodically or quickly, your goal is to keep working during the 20 seconds of work. Expect the sit-ups to tighten your hip flexors, so lift those legs a little higher than you want to on your first few box jumps. For the rows, push the pace and leave nothing on the floor.
Scaling:
Reduce the intervals for each movement. Instead of performing 8 intervals for each movement, consider 5 or 6.
To reduce the complexity of the AbMat sit-up, perform a foot-anchored sit-up. For the box jumps, reduce the height of the box as low as necessary to maintain the jumping stimulus.
In case of injury or limitation, perform your calories on any machine available. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the box jumps, consider box step-ups.
Intermediate option:
Same as Rx’d.
Beginner option:
For max reps:
Scaled Tabata calorie row
Scaled Tabata AbMat sit-ups
Scaled Tabata box step-ups
Scaled Tabata calorie row
♀ 12-inch box
♂ 20-inch box
The scaled Tabata interval is 20 seconds of work followed by 10 seconds of rest for 5 intervals.
Coaching cues:
On your box jumps, just like a squat, push your knees out as you prepare to jump onto the box.
Resources:
Rowing Technique Tips
The AbMat Sit-Up
The Box Jump
The Box Step-Up
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