Chipper following a Tabata timetable Workout
Chipper with a Tabata time scheme
In a Tabata Format (20 second Work/10 second Rest) complete the following:
60 Power Snatches 45/30 (6min time cap)
30 second transition
70 pull ups (6min time cap)
30 second transition
80 back squats 45/30 (6min time cap)
30 second transition
90 Wall Balls 20lbs/14lbs (6min time cap)
30 second transition
100 push ups (6min time cap)
Score is reps... For every 10 seconds completed UNDER the time cap add one rep.
ex: if you complete the 60 snatches in 5 min - you get an extra 6 reps (60 extra seconds divided by ten...)
Suggested alternatives (adaptions/scales/substitutes)
Power snatches: reduce the load; hang power snatches; alternating Dumbell snatch; weight plate GTO; weight plate thruster; Burpee
Back squat: reduce the load; use Dumbells; goblet squat; air squat
Pull ups: Ring rows; heavy renegade rows; heavy KB/DB sumo deadlift high pull
Wall balls: empty barbell thrusters; Dumbell thrusters; goblet squats; DB/BB STO; Burpees; reverse burpees
Push Ups: box/wall push ups; seated DB press; plank to press; weighted sit ups; sit ups
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