Today’s WOD is Tabata, which is an interval workout. There are five movements, cycling through a single movement for four minutes, working 20 seconds on 10 seconds off for 8 rounds. After the four minutes, rest a minute, then repeat the 4 minute / 1 minute cycle through each of the remaining movements. In total the workout will take 24 minutes, including the 1 minute rests after each round.  All you need are 2 kitchen chairs or something similar and a timer. If you don’t have a WOD timer on your smart phone, here is the one I use on my Android. I found this one for iPhone, called Smart WOD.

The Movements:

  • Jumping Lunge Exhange
  • Dips
  • Burpess
  • Pass Throughs
  • V-Ups

My Score:  423
Lunges – 120, Dips – 95, Burpees – 47, Pass Thoughs – 106, V-Ups – 55

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