Tabata Barbell
Workout Details
Four Tabatas for Max Reps in 19 minutes:
↳ 185/135 lbs (84/61 kg)
↳ 135/95 lbs (61/43 kg)
↳ 85/65 lbs (39/29 kg)
↳ 65/45 lbs (29/20 kg)
1 minute Rest between exercises
Coaching Tips
Strategy
- 1Consider pacing yourself during each Tabata to avoid burning out early.
- 2For the Deadlift, focus on keeping the bar close to your body to maintain optimal form.
- 3Manage your rest effectively; use the minute wisely between exercises to hydrate and prepare mentally for the next movement.
- 4Try to keep movements unbroken for as long as possible, especially on the Hang Power Clean and Push Press for efficiency.
- 5During the Front Squat, prioritize depth to maintain form rather than just aiming for reps.
Safety Considerations
Technical Focus
Maintain a flat back during lifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Light Row or Bike - 2 min
Mobility Stretch:
- 30 sec each leg Hip Flexor Stretch - 30 sec
- 30 sec each leg Quad Stretch - 30 sec
- 10 Shoulder Dislocates with PVC or Band - 1 min
Activation Mini-WOD:
2 rounds- 5-10 Deadlift with Light Weight
- 5-10 Hang Power Clean with Light Weight
- 5-10 Push Press with Light Weight
- 10-15 Air Squats
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlift
Keep standard movement form.
Weight: 148/108 lbs (67/49 kg)
- 2
hang power clean
Focus on form over weight.
Weight: 108/76 lbs (49/34 kg)
- 3
front squat
Maintain depth and form.
Weight: 68/52 lbs (31/24 kg)
- 4
push press
Use lighter weight to ensure overhead stability.
Weight: 52/36 lbs (24/16 kg)
Scaled
Reduce weights by approximately 40%.
- 1
deadlift
Use lighter weight with focus on form.
Weight: 111/81 lbs (50/37 kg)
- 2
hang power clean
Practice with lighter weight to improve skill.
Weight: 81/57 lbs (37/26 kg)
- 3
front squat
Focus on squat depth with light loads.
Weight: 51/39 lbs (23/18 kg)
- 4
push press
Ensure stability with lighter weights above head.
Weight: 39/27 lbs (18/12 kg)
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Morrison
50-40-30-20-10