Monday, March 30, 2026
CrossFit
Original WOD
[ click to expand ]
For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.
Post total reps to comments.
Stimulus and Strategy:
Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep.
Intermediate option:
Same as Rx'd.
Beginner option:
For reps:
Reverse
Tabata air squats
Reverse
Tabata push-ups
Reverse
Tabata AbMat sit-ups
Reverse
Tabata walking lunges
Each
reverse
Tabata interval is
10 seconds
of work followed by
20 seconds
of rest for 8 rounds.
Resources:
The Air Squat
The Push-Up
The AbMat Sit-Up
The Walking Lunge
TBI-Adapted
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Warmup (7 min)
- 2 min easy walk or march in place
- 10 arm circles forward and backward
- 10 leg swings (each direction)
- 5 bodyweight squats (slow and controlled)
- 5 modified push-ups (knees or incline)
- 10 standing knee raises
- 5 reverse lunges each leg (no weight)
- 30 sec gentle neck rolls and shoulder shrugs
Workout — Modified Tabata Four
For reps:
Modified Tabata air squats
Modified Tabata incline push-ups
Modified Tabata dead bugs
Modified Tabata reverse lunges
Each modified Tabata interval is 15 seconds of work followed by 15 seconds of rest for 8 rounds.
Rest 60 seconds between each Tabata block.
Post total reps to comments.
Modified Tabata air squats
Modified Tabata incline push-ups
Modified Tabata dead bugs
Modified Tabata reverse lunges
Each modified Tabata interval is 15 seconds of work followed by 15 seconds of rest for 8 rounds.
Rest 60 seconds between each Tabata block.
Post total reps to comments.
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| 20 sec work / 10 sec rest Tabata intervals | 15 sec work / 15 sec rest intervals with 60 sec between blocks | Extended rest prevents excessive fatigue and allows better recovery |
| Push-ups | Incline push-ups (hands elevated on box/bench) | Reduces intracranial pressure from inverted position |
| AbMat sit-ups | Dead bugs | Eliminates neck flexion and excessive spinal loading while maintaining core stimulus |
| Walking lunges | Reverse lunges (alternating in place) | Reduces balance demands and potential for jarring forward motion |
Rx Notes: Target 6-8 reps per 15-second interval. Focus on quality movement over maximum reps.
Coaching Notes: Stop any interval early if form breaks down significantly. If you feel any head pressure or dizziness, extend the rest periods to 30 seconds.
Cooldown (5 min)
- 1 min easy walking in place with deep breathing (4 count in, 6 count out)
- 30 sec child's pose (modified - sitting back on heels if needed)
- 1 min supine figure-4 hip stretch (30 sec each side)
- 1 min supine spinal twist (30 sec each side)
- 1 min legs up the wall or elevated on couch
- 30 sec final breathing focus in comfortable seated position
Intensity Notes: Modified work-to-rest ratio prevents excessive lactate buildup and fatigue. Added rest between Tabata blocks allows for better recovery. Avoid pushing to true failure - maintain RPE 7-8 throughout. The incline push-ups and dead bugs eliminate problematic head-down positions while preserving the metabolic stimulus.
Shoulder-Safe
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Warmup (6 min)
- 2 min easy cardio (bike, row, or walk)
- 10 arm circles forward and backward
- 10 shoulder rolls
- 15 band pull-aparts
- 10 band external rotations each arm
- 10 air squats
- 5 push-ups (knee or full)
- 10 walking lunges
- 10 AbMat sit-ups
Workout — Modified Tabata Four (Shoulder-Safe)
For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.
Movement Substitutions
| Original | Modified | Why |
|---|---|---|
| Push-ups | Push-ups (kept as-is) | Push-ups are shoulder-safe when performed with proper form and controlled ROM |
Rx Notes: All movements remain as originally prescribed. Push-ups should be performed with controlled range of motion - stop at chest level, avoid going too deep if shoulders feel compromised.
Coaching Notes: This workout is already shoulder-safe. Focus on maintaining quality movement throughout all 8 rounds of each Tabata. Aim for at least 8 reps per 20-second interval. The push-ups will likely be most limiting - modify to knees if needed to maintain movement quality.
Cooldown (5 min)
- 30 sec cross-body shoulder stretch each arm
- 30 sec doorway chest stretch
- 1 min child's pose with side reaches
- 30 sec seated spinal twist each side
- 1 min couch stretch each leg
- 30 sec supine knee rocks
Intensity Notes: No modifications were needed - this workout is already shoulder-safe. All movements (air squats, push-ups, sit-ups, walking lunges) fall within acceptable parameters for bilateral rotator cuff tears when performed with proper form and controlled range of motion.
MEDICAL DISCLAIMER: These modifications are not medical advice.
The TBI version is designed for athletes 1+ years post-concussion who have been cleared for exercise.
The shoulder-safe version is designed around bilateral rotator cuff tears.
Stop immediately if you experience sharp headache, nausea, disorientation, or worsening symptoms.
Consult your healthcare provider before beginning any new exercise program.