Tabata Supersets (Long)

Perform 20 seconds of work followed by 10 rest for 5 rounds each (10 total Tabatas).  The following exercises are to be done in superset fashion (you will go from exercise 1, directly to exercise 2, then back to 1.  Repeat this sequence until you've completed all 5 rounds.  Then go to the next pair of exercises.)

Supersets are:

clapping pushups
OH triceps ext 15/20

situps
v-twists

Aussie pullups
BB biceps curls 25/45

squats (air)
box jumps switches

Post reps completed per exercise to comments.

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Homestyle Tabata Supersets

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Lizz and Wes are putting on an AMAZING tri camp right now in AZ. If you tri, you should go to one of these.  The sense of community is very strong and the training is unparalleled.

Comments

[AF]

Rx (except 30# on OH Tri & 10# ball for V twists)

[Rob H]

Squat/BJ: 300
PU/ Tri: 156 (no clapping) {sh}
SU/ V twist: (9#): 139
Aussie/ BB: 159

[Ellington]

PU/Tri-146
Su/V-151
A/BB-163
S/BJS-157
CCC:
TB-721m
26min: 1600m row 3 times, 120 Situps weighted.

1st day of shake-shake, thanks for staying late and giving me some helpful input Suz!!! Your the best!!!

[Bethany]

Biceps: 113
Squats only: 145
Triceps: 116
Abs:120

[BrianS.]

Rx - I didn't keep track of how many I did. I liked going from one exercise to the next, it was tough.

[marie]

Rx (knee clapping pushups) tabata in 30 min run

[Troy]

PU/Tri - 136
SU/VU - 161
AP/BC - 175
S/BJS - 195

I really liked this Tabata workout, good stuff!

[Suz]

PU/tri - 106
SU/Vup - 103
AP/BC - 118
skipped the squat/jumps

CCC: rowed 30 minutes

Also since I wrote a book on Saturday, forgot to say I went to yoga for the first time in a dozen years and about 80 pounds. Went again this morning. It's harder than it looks but I think I might like it!

[Alice]

PU?TRI 82 Did "real" snaking pushups no clap (not very many each time) 10#
SU/Vup 106
Sq/BJS 120 Squats not deep. step switches on 2 plates
AP/BC 112

Tabata with 15 min row.

[Matt B.]

PU/OH-105
SU/V-133
AP/BB-116
SQ/BJ-144

[Judy B]

SU/VT 113
Aus/BC 130
Sq/BJS 198 (on 2 plates but actually jumped them)
PU/OH 107 (the sound of one hand clapping--i.e. one hand off floor, one on floor each time)
Rowed 3200m 'cause I started and just kept going....

[Candice]

Rx didn't count reps.
13 miles yesterday and my hip flexors were feeling it on those squats and vtwist today!
Love me some Gpp!

[the blonde-ish runner]

Rx - didn't count.
Clapping pushups=suck

45 minute run to the B

[Jen]

I can't thank you enough for the "home-style" versions, maybe one day I'll live close enough to actually come in but for now I am lonely at home....BUT getting stronger! Thanks and thanks

No Rx used 10#

[RussL]

Did it, didn't count. Have a cold and was not feeling it. Workout helped though.

[the blonde-ish runner]

PS - did 67 double unders in a row today - pretty sure that's a PR for me. And I didn't even pee my pants. That is a good day right there my friends.

[Neil]

67 is no joke Kenz
Feel better soon Russ

Love these types of workouts.

[Shea B.]

Love the homestyle tips Neil. I have been following along at home for about 1.5 months and sometimes I don't have the equipment and I am not exactly sure how to substitute. Nothing is like coming to class for the workouts, but I am still feeling the pain of them at home! I hope to be back to class soon. Thanks!

[Wifey]

Did the workout this morning. Did normal pushups. Rowed instead of box switches...legs to sore. Then Zumba tonight for 60 min!

[meg]

Did the workout with the family, it was awesome!

[Mo]

PU/OH - did not count
SU/VT - 135
APU/BBC - 170
SQ/BJS - didn't count

CCC: TABATA row

Loved seeing my girl Stephanie today & working out with T!