TabataMetcon24:00
Hollow Box Jump & Calorie Bike & Push-Up & Ring Row & Russian Kettlebell Swing Blackout
Weightlifting
Gymnastics
Solo
Workout Details
Tabata
24:00
Tabata x 8 Rounds:
32 calCalorie Bike
32Push-Up
32Box Jump
32Ring Row
32Russian Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
1 Minute Rest Between Movements
Original WOD
Tabata x 8 Rounds: Calorie Bike - 32 cal Push-Ups - 32 reps Box Jumps (24/20”) - 32 reps Ring Rows - 32 reps Russian Kettlebell Swings (53/35 lbs) - 32 reps 1 Minute Rest Between Movements
Coaching Tips
Strategy
- 1Pace yourself through the calorie bike; aim for steady, manageable efforts throughout.
- 2For push-ups, break them up into sets of 8 if needed to maintain form and prevent fatigue.
- 3Box jumps should be approached with confidence; focus on soft landings to protect your knees.
- 4Use a controlled motion for ring rows to engage the back properly without compromising form.
- 5For kettlebell swings, ensure you use your hips to drive the movement to avoid over-relying on your back.
Safety Considerations
Technical Focus
Monitor for lower back strain during kettlebell swings and ensure proper landing technique on box jumps.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Assault Bike - 5 min
Mobility Warm-Up:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Pass-Throughs
- 10 reps each ankle Ankle Mobility Rocks
Activation Mini-WOD:
2 rounds- 10 reps Kettlebell Deadlifts
- 5 reps Push-Up to Pike
- 10 reps each leg Box Step-Ups
Scaling Options
Intermediate
Reduce kettlebell weight by 20%.
- 1
russian kettlebell swing
Weight: 42/28 lbs (19/13 kg)
- 2
push up
Knee Push-Ups
- 3
box jump
Box Step-Ups
Scaled
Reduce kettlebell weight by 40% and modify accordingly.
- 1
russian kettlebell swing
Weight: 32/20 lbs (15/9 kg)
- 2
push up
Banded Push-Ups
- 3
box jump
Box Step-Ups