23.07.25

INTENDED STIMULUS

Complete 8 intervals of each movement before moving to the next.

Perform a consistent number of reps each round.

Score is the total number of reps completed.

RX

For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.

SCALED

For reps:
Tabata ring rows
Tabata box push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.

SKILL WORK

Rest, stretch, recover.

STRETCHING

:30 pec doorway stretch/side
:30 lat roll/side
1:00 cobra stretch

WHITE BOARD BRIEF

Target | 3+ pull-ups, 5+ push-ups and sit-ups, and 8+ squats each interval.

This workout is 16:00 of :20 of work and :10 of rest. Each movement will take about 4:00 to complete.

8 intervals of pull-ups will be completed before moving on to the push-ups; this format will be followed for the entire workout.

The goal is to complete as many reps as possible for all four movements. With short rest breaks, this workout creates a potent cardiorespiratory response AND a lot of muscular fatigue.

You should be able to sustain 3 and 5 reps (or more), respectively on the pull-ups and push-ups. If that’s out of reach, scale to jumping pull-ups and modified push-ups to accumulate more reps to develop strength.

Find a number that feels easy to complete for the first few intervals, but becomes challenging in sets 5-8.

Advanced athletes should start with large sets and work to hang on to those numbers as fatigue sets in.