Using a Tabata clock, pick a couplet below and start storming. Complete as many reps as possible for Exercise #1 during the first 20 sec. When you hear the bell, transition immediately (NO REST) to the second exercise (#2) and perform as many reps as possible for 10 seconds. Continue moving back and forth between exercises (without rest) until you've completed 8 rounds of each.

Upon completing 8 rounds of each, rest for 1 min. Then flip-flop the exercises so that you are now doing 20 sec of exercise #2 and 10 sec of exercise #1 of the SAME couplet.

After you've completed each couplet TWO TIMES THROUGH after flip-flopping the order of exercises ONCE, you may put that couplet to bed and storm the next one. Rest only 1 minute between couplets.

first couplet:
ex #1 - DB thrusters 15/20
ex #2 - OH triceps ext 15/20

second couplet:
ex #1 - press jacks 15/20 ea.
ex #2 - DB biceps curls 15/20 ea.

third couplet:  
ex #1 - v-ups
ex #2 - 6" leg holds

Post Rx or rounds completed to comments.

Daily Extras - Add this couplet:

tic-tocks R 25/35
tic-tocks L 25/35

Workout Notes: 

  • Yep, we just did this one a month ago. That's typically a lot faster than I usually come back to a workout. Here's why: tomorrow is Turkey Day. We need a good workout (a heavy breather), but let's NOT be sore. What?! I know. It's weird talk. Plus, the Turkey Day workout is awesome. We'll need to save some energy for that hour +. Tabatas just fit the bill here. And this Flip-Flop Tabata is my new fav.  
  • I sub'd out the burpee to go a little easier on your shoulders. We are going to use them tomorrow.
  • The thruster is done with a SINGLE DB. Not trying to blow up your legs here. Also, it'll be a quicker transition to the triceps. 
  • Remember, you have to do each couplet ONLY twice. Do it first with ex #1 in the :20 sec spot, then do it again with ex #2 in the 20 sec spot. 
  • Try to minimize transition times. You'll need to keep equipment VERY close. If you let 5 seconds go by during the transition you'll waste a very high percentage of the benefits of this workout.
  •  Don't stop. Ever! Just keep grinding until your 4+ mins are up! 
  • Order is not important. Storm couplets as desired. 

We got an 8 on film today (Chris). Heard there were some 10s out there. Can anyone confirm this?