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Work out of the week June 12-17

After a week hiatus the WOW is back in full effect.  Be sure to mark your calendars for July 15th for the Bullseye half marathon.  This event will be around 14.5 laps of the Bullseye, and have about 2200 feet of elevation gain (which is higher then every building in the world except 1).  Hope to see you all there.

This weeks WOW comes from a small grouping of 3 pax at last Friday’s Iron Yard Q’d by Nails (#Respect).  See below for the details (full BB at http://f3nation.com/2017/06/16/running-with-kettlebells/):

The Tabata High Intensity Workout is doing 1 exercise, AMRAP, for 20 seconds, then 10 seconds of rest, then continue for 8 sets or a total of 4 minutes. Each set is followed by a 1 minute rest, but today we modified and instead of rest, after each set ran the parking lot loop (.2 miles, 1:45 each, no bells)

The Thang:

  • Warm-up Run
  • Tabata-Upright Rows
  • Run
  • Kettlebell Swing
  • Run
  • Napalm
  • Run
  • Woodchop
  • Run
  • Bent over rows
  • Run
  • Shoulder/Chest Press
  • Run

Total Run: 1.4 miles, 14 minutes

Work was done, sweat was abundant.

What I like about it: First off, I’ve always been a huge fan of AMRAPs.  AMRAPs are tough for every fitness level and are often a better way to go versus doing a fixed number of reps and having the faster folks plank at the end.  Second, Tabata and other high intensity exercises, are a great way to get the heart pumping.  You work as hard as you can for 20 seconds, which anyone can do, rest for 10 seconds rinse/repeat.  Third, this workout was a very complete upper body beatdown.  All the major upper body muscles get hit.  Lastly, this workout was tough.  Each Tabata has 8 sets, so this work out had 6 exercises x 8 sets per exercise  = 48 total sets. That’s 48 times when you are pushing yourself as hard as possible for 20 seconds (in the heat, with kettle bells).

Nicely done Nails.  Aye!


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