PC: NY Post
September 11, 2001 – we will never forget.
WOD
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
**STIMULUS**
Duration: Long: 24 Minutes
Volume: High (over 200 reps)
Load: Bodyweight
*White Board Chat:*
Today we are testing our pacing capacity. Our score today for each movement is the LOWEST amount of reps we perform in each tabata interval. That means, we don’t want to sand-bag it, but we also don’t want to come out too hot from the gate either; since we are performing this while on duty, err on the side of going a little slower and leaving some in the tank in case we get a call. Barring an injury or physical limitation, we will all row (or bike), air squat, and sit up today. The scaling for the pull ups and push ups will be very specific because we are going for higher volume today. If we are working towards our first strict pull up, the blanket scale, barring an injury or limitation, will be jumping pull ups. The blanket scales for push ups will be either push ups off the knees or off an elevated plane. Regardless, we will start where we finish today, meaning, if we start failing reps, we will simply rest longer in between them rather than moving to an easier scaling option. If you have questions on where to work, let your coach know so they can get you what you need!
**MODIFICATIONS**
*ALL BODYWEIGHT/NO EQUIPMENT OPTION*
Tabata Squat
Rest 1 minute
Tabata Push up
Rest 1 minute
Tabata Sit ups
Rest 1 minute
Tabata Superman
*VOLUME*
:10 of work and :20 of rest for the balance of the workout
*MOVEMENTS*
1. Row
– If we have an injury or limitation that prevents us from rowing, bike for calories
2. Air squat
– If we are working on improving our range of motion, squat to a target, but don’t use it as a spring board to bounce off of!
– If we have an injury or limitation that prevents us from squatting, perform PVC good mornings
3. Pull up
– If we are working towards our first strict pull up, perform jumping pull ups today
– If we have an injury or limitation that prevents us from performing a pull up, perform either a ring row or a single-arm bent over row depending on what we are working with
4. Push up
– If we are working towards push ups of our toes, perform either knee push ups today, or push ups off an elevated platform
– If we have an injury or limitation that prevents us from using one of our arms, perform a single-arm dumbbell floor press with the good arm and at a light load
5. Sit up
– If we have an injury or limitation that prevents us from performing abdominal flexion, perform a plank hold off our forearms