Burlingame Gym 1/9/13- New Year's Revolution TABATA Workout!

Burlingame Gym 1/9/13-  New Year’s Revolution TABATA Workout!

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 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)

1.     Plank *3B’s *Shoulders down & back *Educate about #3 in wod

2.     Prone Cobra *Squeeze shoulder blades and hold for 2s

3.     V-Ups *3B’s *Higher with legs is easier *Bend knees for modification

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

1.     Prisoner Side Squats *2B’s *Hinge from hips *Educate about #7 in wod

2.     Inchworm-Push-Ups *Shoulders down & back *Elbows in

3.     Split Squats (15s each side) *3 B’s *Educate  about #5 in wod

*One Minute Burpee Challenge: Have the campers do as many burpees in one minute as possible and tell them to count.
For those doing the 6 week challenge, have them write their number down next to the sign in sheet an send me the number.

*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. AfterBurpees 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, 8 sets, 30s transition time after all 8 sets are complete

Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Do all 8 sets before moving to next station.


1.    Plate/DB Wide Good Mornings *Wide Feet *Bend from hip-flat back *Butt out * 2 B’s *Plate at chest–>forehead

2.    Square Drill-Fwd, Shuffle, Back, Shuffle *Short distance for cones *Stay low and be in control

3.    Pitt Crawl or Glider Crawl *Feet on gliders – legs straight *Stay Low *Butt down *3B’s

4.    TRX Chest Press *Shoulders down & back *Get low if tolerated *3B’s

5.    Split Squat with Band Row (4 Sets Each) *3B’s *Shoulders down & back *Squeeze shoulder blades and hold for 2s *Relax heels

6.    Sprint Holding Sandbag/MB

7.    Side Step on Bosu/Matt *Stay Low

8.    Sprint Holding Sandbag/MB


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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