Workout Of The Week

This week’s workout of the week utilizes a classic interval style: Tabata! A tabata protocol or tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. During our 20 seconds of work, we are trying to accumulate as many repetitions as we can! For today’s workout of the week, we’re going to complete a full tabata (the full 8 rounds) for each movement before moving on to the next movement. There is NO additional rest between sets!

For total reps:
Tabata Hand Release Push-ups
Tabata Sit-up
Tabata Russian Kettlebell Swing (70/53)
Tabata BikeErg


The hand release push-up is a small (but significant) upgrade to our traditional push-ups. These challenge our shoulders and core more when we lift the hands off the ground and press from a disconnected position. If you find your hips sagging towards the ground, simply switch to regular push-ups or do them from an elevated position to continue building strength in this movement!

Our sit-up prescription today is a bit ambiguous. Most will push for speed and volume by doing the butterfly sit-up on an (optional) Abmat. More experienced athletes can also take on the GHD sit-up, if there is access to a Glute Ham Developer. If you do, be cautious with the volume! GHD’s take no prisoners!

Russian kettlebell swings are where things start to get interesting in this workout. Ideally pick a kettlebell (or dumbbell) weight that you can hold onto for 20 seconds worth of swings. The challenge is holding on for unbroken sets across all 8 rounds of the tabata! As a reminder, Russian swings are only to eye level, not the full overhead.

We finish things off simple on the bike! Our choice was a Concept2 BikeErg for today’s workout, but any stationary bike will do the trick. If you don’t have access to one, a rower or simply running will do the trick!


The beauty in this workout is the order of movements. As we progress down this list, we progress to movements that are easier to cycle than the previous. You’ll have an easier time cycling sit-ups than push-ups, kettlebell swings than sit-ups, and of course biking over all the rest (because there’s no good reason to stop pedaling!) This means that despite growing fatigue, you’ll be able to keep moving!

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