120828 – Tabata Circuits

4 Intervals as follows:

Interval

Rowing activity, 5 minutes Tabata activity, 4 minutes

#1

Warm-up with technique focus, 50 to 70% intensity Squats

#2

Steady-state aerobic rowing at 75 to 85% Pull-ups

#3

30 sec. light rowing, 4 min. Tabata, 30 sec. light rowing Sit-ups

#4

2 x (1 min at 75-85%, 20 sec. max, 40 sec. light, 30 sec. max) Push-ups

Scoring will be Tabata scoring (lowest of reps in any of the work intervals) for each of the calisthenics segments and the caloriesĀ for rowing segments 2 through 4.

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