Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Complete 8 intervals of each movement before moving to the next.

Perform a consistent number of reps each round.

Score is the total number of reps completed.


1) Strength I

2) CFG 2015 Event 5 – Heavy DT

3) Bike GHD


5 sets for load:
3 push jerks
– Rest as needed between sets.)


Increase loading across as many sets as possible.

Take the barbell from a rack or jerk blocks.

Rest no more than 4:00 between lifts.

Use this session to help you determine your loading for heavy DT.

CFG 2015 Event 5 – Heavy DT (AMRAP – Rounds and Reps)


12 deadlifts (65/93 kg)

9 hang power cleans

6 push jerks
Stimulus & Goals

First round should not exceed 2:30.

Moderately heavy loading.

Hang power cleans and push jerks completed in 3 sets or less.


Break the reps up strategically: perform 11 deadlifts then rest; then perform your 12th deadlift before going right into your first set of hang power cleans. Perform one unbroken set or two sets of 4 hang power cleans, rest, then on the 9th rep, go right into your push jerks and try to go unbroken. If you have to break the push jerks into 3 sets, the weight is too heavy.

Metcon (No Measure)


EMOM 16:

Minute 1 | :30 calorie bike

Minute 2 | :30 GHD sit-ups
Stimulus & Goals

Constant movement in both exercises for each of the :30 intervals.

7-12+ calories on the bike.

12-18+ GHD sit-ups.


Use the first round to feel out your capacity in both movements. Then, try to hold that pace for the entire 16:00.

Challenge yourself not to decrease in reps by 5 or more in either exercise.

Expect the bike to make the GHD sit-ups more difficult. Remember to use your arms and straighten your legs on the way up.