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Thursday January 7th, 2021 

 
PERFORMANCE  FITNESS  ELEMENTS 

Tabata 6x30/30   Tabata 6x30/30  Tabata 6x30/30  

     
Box Jumps, 30/24 in  Box Jumps, 24/20 in  Box Step-ups, 12 in 
HSPU  DB Push Press, 40/30 lbs  DB Push Press, 20/10 lbs 
Assault Bike Cals  Assault Bike Cals  Assault Bike Cals 
     
*Rest 1 minute between  *Rest 1 minute between  *Rest 1 minute between 
movements  movements  movements 

WOD Overview 
 
 
Today’s workout will be the first interval style workout of the week. This twist on the 
traditional tabata will have members completing fewer intervals with a 1:1 work rest ratio. 
We’ve got lots of legs again today so this one may be especially tough for members who hit 
yesterday’s wod! 
 

WOD Description 
 
 
This workout is a “Tabata” format. At 3-2-1 Go athletes will have 30 seconds to perform as 
many reps as possible for the assigned movement. They will then rest 30 seconds. This will be 
repeated until 6 total work/rest intervals are completed. Once the 6 intervals of 30 seconds 
work and 30 seconds rest are completed, the tabata for the first movement is finished. Today 
we will be completing 3 different tabatas. There is a prescribed rest of 1 minute between 
each tabata. Athletes should note their total reps for each tabata. The score for the workout 
is the combined reps from all 3 tabatas.   
 

WOD Movements 
 
 
Box Jump 
● Two footed jump 
● Lift knees to chest to ensure feet clear the height of the box 

 
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● Land in a partial squat 

● Stand to full hip and knee extension at the top of the box 
 
Box Step-up 
● Step up onto a box with one foot  
● Push down into the box to drive the body upwards 
● Achieve full hip and knee extension on the front leg before bringing the other foot to 
the top of the box 
● Finish the rep by standing at full hip and knee extension at the top of the box with 
both legs 
 
Handstand Push-up 
● Begin in a handstand position with feet against the wall and hands roughly 1 ft away 
from wall 
● Descend towards the ground so that the top of the head touches the floor in front of 
the hands (tripod position) 
● With the head on the floor, bring knees to chest (keep butt on wall for additional 
balance) 
● Aggressively launch legs open and up while also pressing into the floor 
● Finish each rep back in a handstand with feet against wall and elbows at full extension 
 
Dumbbell Push Press 
● Begin with dumbbells held in a front rack position with the back head of the dumbbell 
resting on each shoulder 
● Perform an upright dip by bending at the knees 
● Aggressively squeeze the quads and glutes while simultaneously pressing the dumbbells 
overhead 
● Compete each rep with full knee, hip, and elbow extension with dumbbells overhead  
 
Assault Bike Cals/Distance 
● Use both arms and legs 
● Seat height set so that there’s a slight knee bend at the bottom of each pedal 
 
 
 
 
 
 
 
 

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Warm-up: Dynamic (0:00 - 08:00) ​Guided Warm-up 

 
 
Movement  Time 

Row/Assault Bike/Run  2 min 

Arm Circles  30 sec 

Wrist Rolls   30 sec 

Torso Rotations   30 sec 

Leg Swings   30 sec 

Bootstraps  1 min 

PVC Passthrus (3 reps, inch hands in, 3 reps, until  1 min 

sticking point) 

Burgener Warm Up  2 min 

 

Warm-up: SLIPS (08:00 - 14:00)   

 
 
Movement  Time 

Straddle Stretch (1 sets of reach right, reach  1.5 min 

center, reach left, 30 secs each position) 

Straddle Leg Lifts (3 sets of 10, start every 30  1.5 min 
secs, keep feet off the ground between reps) 

Planks (30 secs each of front, right side, back,  2 min 

left side) 

Warm-up: Base Volume (15:00 - 22:00)   

 
 
The idea behind the Base Volume warm-up is to 1) help members get warm and feel ready for 
the workout, and 2) get members accumulating a steady dose of pulling, pressing, hinging, 
and squatting. This should be performed at about 70% intensity with a goal of at least 3 full 

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rounds. Members looking to get more reps/practice in with these movements can push a little 
more during the 6 minutes. 
 
6 Minute AMRAP of: 
● 3 Strict Pull-ups  
● 5 Handstand Push-ups/DB Push Press  
● 7 DB Front Squats  
● 10 Sumo DB Deadlifts 
 

WOD Prep: Stimulus, Strategy & Focus (22:00 - 26:00)   

 
 
Stimulus:​ This workout is a high intensity interval workout. The dumbbell load today is 
moderate to heavy-ish. This workout is medium in duration. With only 30 seconds of work for 
each interval, athletes should be able to go hard for the entire 30 seconds. Athletes will have 
high heart rates and many will feel quite a bit of lactic acid build up in the legs during the 
bike. The combination of the box jumps and the assault bike will have athletes legs feeling it 
by the end of this one.  
 
● Very high intensity 
● Medium duration 
● Moderate to heavy-ish DB load 
● Lactic acid build up  
● Lots of legs  
 
Strategy:​ Athletes should really try to go all out for the entire 30 seconds. It will become 
very difficult to maintain the same numbers throughout the 6 intervals during each tabata. 
We expect to see some drop off, but the goal should be to minimize that as much as possible.   
 
● All out pace 
● Try to minimize drop off 
 
Movement Focus: ​We’d like to see athletes improving their movement quality and 
technique. Here are some points to focus on today.  
 
● Box Jump  
○ Think “high knees” 
○ Use the arms for momentum 
○ Stand tall with open hip at top 
● HSPU/DB Push Press 
○ Fast press 

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○ Use hip drive 

○ Stacked finish position 
● Assault bike 
○ Use legs and arms 
○ Go hard especially first half of interval  
 
 

​WOD Prep: Progressions (26:00 - 37:00)    

 
 
Box Jump/Box Step-up 
● 4 alternating box step ups 
● 2 broad jumps 
● 4 box jumps 
 
DB Push Press (light DBs) 
● 5 x DB shoulder press 
● 3 x DB dip holds (front rack, upright) 
● 3 x DB dip + extensions (stand, squeeze quads/glutes) 
● 5 x DB push press 
 
Handstand Push-ups 
● 5 x push-ups 
● 3 x kick-ups + 2 sec hold 
● 3 x 1 handstand push-up (singles) 
● 1 x 3 handstand push-ups 
 
Assault Bike 
● 30 secs slow pace 
● 30 secs moderate pace  
● 30 secs fast pace 
 

​Workout (37:00 - 60:00)   

 
 
Today’s wod takes 20 minutes. We’ll shoot for starting the workout by the 37:00 mark. This 
would have members finishing with enough time to clean up and put away equipment.  
 

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​Scaling Options   
 
 
Scale to keep intensity high.  
 
Fitness 
● Box Jump 
○ Reduce height: 20/16in 
○ Substitute movement: box step-up 
● DB Push Press 
○ Reduce load: 35/25#, 30/20# or 25/15# 
● Assault Bike 
○ Substitute movement 
■ Row calories 
■ Ski erg calories 
■ 10m shuttle sprints 
 
Elements 
● Box Step-up 
○ Substitute movement: plate step-up 
● DB Push Press 
○ Reduce load: 15/5# 
● Assault Bike 
○ Substitute movement 
■ Row calories 
■ Ski erg calories 
■ 10m shuttle sprints 
 

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