1 31 TabatAy

Skills warmup

Workout:

Tabata protocol:

20 sec work, 10 rest, 8 rounds;

1 min rest …

Squats;

OH press;

chinups;

burpees

Finisher

reps	Movement                 weight	1	2	3	…	8	↓ split totals
Squats
OH press
chinups
burpees
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

1 27

Skills warmup.

Workout:

5 rounds:

20 knees to elbows

50 squats

see 1/3

Finisher:

reps	Movement        weight	1	2	3	4	5	total splits ↓
20 knees - elb
50 squats
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

Subscribe to the FitWorks daily workout Power Grid HERE. 

1 26

Skills warmup

Workout:

5 Rounds:

100m run

15 back extentions

10 swings, 53/35

Finisher

reps	Movement                 weight	1	2	3	4	5	↓ split totals
100m run
15 back ext
10 swings, 53/35
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

Power Grid download HERE. 

1 25

 Skills warmup

Workout:

12 Rounds, 1 min rest each 3 rounds:

10 squat-box jumps, 20

10 OH press, 95

10 chinups

see 11 22

Finisher

reps	Movement       weight	1	2	3	4	↓ split totals
10 squat-bx jmps, 20
10 OH press, 95
10 chinups
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bw)

Subscribe to the FitWorks daily workout Power Grid HERE.

1 24

Skills warmup

Workout:

5 Rounds:

15 thrusters, 95/65

25 burpees

Finisher

reps	Movement                 weight	1	2	3	4	5	↓ split totals
15 thrusters, 95
25 burpees
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.