San Carlos Fitness Training 5/15/13: Combo TABATA Interval Program

San Carlos Fitness Training 5/15/13:   Combo TABATA Interval Program

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.    Spiderman Plank *In plank position on elbows, bring knee to elbow and hold for 2s *Alt. sides *Educate about core here

2.    Side Lying Groin Plank (LT LEG)  *Remove bottom leg so weight of body is on top leg and elbow *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine

3.    Side Lying Groin Plank (RT LEG)  *Remove bottom leg so weight of body is on top leg and elbow *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set *Goal is blood flow, not max efforts

1.    Forward Lunge *Shoulders Back & Down *3B’s *educate about #1 in wod

2.    Spiderman Push-Up  *Bring knee to elbow, push up and hold for 2s *Keep Butt Down *Shoulders Back & Down *3B’s  *No push-up for those with bad posture or pain *educate about #3 in wod

3.    Standing Vertical Wood Chops *2B’s *Simulate MB Slams as in wod below

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 20s work time, 10s rest, 16 sets each station (8 sets each exercise), 30s transition time after all 16 sets are complete

Combo TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other

1.      Walking Lunge with MB/SB On Shoulder *Shoulders Back & Down *Switch MB/SB after each set *3B’s & TRX Row  *Elbows In *Shoulders Back & Down *Squeeze Shoulder Blades – Hold for 2s *3B’s

2.      Plate/DB Floor Press *Lock shoulders back & down-when done correctly back should arch-we are not worried about the back-this saves the shoulders) *2B’s  & 2 Cone Lateral Shuffle Drill *Stay Low *Compete with partner in front of you for the most cones *Heels relaxed *2B’s *Studio: Can do outside

3.      Glider Spiderman Push-Up  *Feet on top of Gliders *Glide knee to elbow, push up and hold for 2s *Keep Butt Down *Shoulders Back & Down *3B’s  *No push-up for those with bad posture or pain & Mat/Step Jumps *Start with Arms Overhead and Finish Overhead *Modify with Squats *Drive Feet Into Ground *2B’s
Finish as a group (half the group does MB Slams while other half does High Knee Runs):
MB Total Body Slams (4 sests) *Slam MB as hard as possible into ground *Follow through *Use whole body *2B’s & High Knee Runs (4 sets) *Alternate 4 sets each *Drive elbows – arms help the legs *Toes up *3B’s

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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