Rounds consisted of 30s work and 10s rest, with 1 min rest between rounds
3 rounds:
-med ball pass (from knees)
-box jumps
-planks
3 rounds:
-upright rows
-swings
-power wheel rollouts
3 rounds:
-goblet squats
-single leg deadlifts
-push ups
4 rounds:
-split squat
-band pull downs (from knees)
-single leg lifts
Finished with 4 rounds: 30s rower, 30s rest, 30s alt ropes,30s rest
Results
I like this one! The short intervals and different exercises kept things interesting and challenging. Justin just got back from Boston where he spent a week with Mike Boyle learning his methods and this was one of the workouts he borrowed from him.
For the med ball passes, we used the 12lb ball (the bounciest one). From your knees, sit back, explode up with your hips and throw the ball against the wall. When it comes back, catch it, sit back and throw again...repeat. For the box jumps, we concentrated on jumping high and landing soft and stepping down. Speed wasn't the goal.
The band pull downs were done from the knees and to the side. Grab both handles with both hands, pull the bands down to chest level, pause, then pull all the way through and then back the same way pausing at the chest. Not sure what it was supposed to work, but I definitely felt it in my abs.
OOOH I like this one too. I almost swore about the box jumps but I like the technique you described here. I love the quick tabata like workouts, very effective!
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