Workout Description

Why This Workout Is Hard

Twenty minutes of Tabata intervals with light-to-moderate loads, simple skills, and minimal transitions drives high heart rate and sustained muscular fatigue. Expect 300–450 total reps for capable athletes. The barbell is cycled quickly, wall balls and box jumps tax legs and lungs, and the row finishes each set with a power-aerobic demand. Pacing and repeatability determine success.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps with repeated efforts under short rest builds local muscular endurance in legs, shoulders, and posterior chain.
• Endurance (7/10): Long interval structure (20 minutes) with fixed rest trains aerobic capacity while keeping heart rate elevated across five equal four-minute segments.
• Speed (7/10): Short 20-second work windows reward fast cycling and quick transitions within each movement while maintaining consistent cadence.
• Power (6/10): Explosive hip drive on SDHP, wall balls, and box jumps plus hard rowing sprints require repeated bursts of power.
• Strength (3/10): Loads are light-to-moderate and cycled for reps; no maximal strength demand or heavy singles are present.
• Flexibility (2/10): Requires standard ROM (overhead lockout, squat depth, hip extension on jumps) but no extreme mobility or contortion.

Scaling Options

Scale to: 14/10 lb to 9/8 ft • 55/35 lb barbell on SDHP/Push Press • 16–18 in box or step-ups; Row at conversational damper with stroke rate focus

Scaling Explanation

Reducing load, target height, and box height maintains the interval intent and safe mechanics while preserving high turnover and consistent reps across all eight intervals.

Intended Stimulus

Sustained, repeatable output with minimal drop-off between intervals. Athletes should feel a steady burn in legs and shoulders and a high-but-manageable heart rate. Each 20-second effort is aggressive but not all-out, aiming to hold the same rep count across all eight intervals per movement. Finish feeling emptied yet consistent, not spiked and fading.

Coach Insight

Pick a repeatable target per 20 seconds (e.g., 9 wall balls, 8 SDHP, 8 box jumps, 9 push presses, 7–9 cals row) and hold it. Most important: stop early enough to avoid failed reps—leave 1–2 reps in the tank each work interval. Common mistakes: opening too hot, sloppy no-rep wall balls, yanking SDHP with arms, slow row starts, and jumping down recklessly on box jumps.

Benchmark Notes

Your score is total reps and calories across all 5 Tabatas. Beginners might total ~180–260, intermediates ~300–380, advanced ~420+, and elite approach 450–480. Use these tiers to guide pacing: keep sets sustainable so your later intervals match your early ones.

Modality Profile

Each movement gets four minutes. Three are weightlifting (wall ball, SDHP, push press) for 60% of time, one monostructural (row) for 20%, and one gymnastics/bodyweight (box jump) for 20%. Equal time per station keeps the distribution balanced by movement count.

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