Name: Playbook - James Lawrence Iron Cowboy - W1/D2 TABATA TIME
Uploaded: 2022-09-15T18:03:14.953Z
Duration: 45 min
Description: W1/D2 TABATA TIME

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

TABATA TIME

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

A.
- High Knees
- Kettlebell Jump Squats OR Racked Squats

B.
- Marching Planks OR Modified Marching Planks
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks

C.
- Kettlebell Burpees OR Walkouts
- Pull Under Planks OR Static Plank

D.
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Plié Squat Hold with Pulses

E.
- Mountain Climbers
- Push Ups (Fast Pace) OR Modified Push Ups

F.
- Dead Start Swings OR Kettlebell Swings
- Deep Pulsing Squats

G.
- Slow Lower Tricep Push Ups OR Modified Slow Lower Tricep Push Ups
- Overhead Tricep Extensions

H.
- Kettlebell Seated Twists
- Leg Lowers

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

A.
- High Knees
- Kettlebell Jump Squats OR Racked Squats

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- With a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep 
- Repeat for desired reps

Kettlebell Jump Squats

Superset A

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

B.
- Marching Planks OR Modified Marching Planks
- Horizontal Jumping Jacks OR Modified Horizontal Jumping Jacks

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Marching planks

- From a high plank position jack your feet out and in

Horizontal Jumping Jacks

Superset B

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

C.
- Kettlebell Burpees OR Walkouts
- Pull Under Planks OR Static Plank

- Stand shoulder width apart with a kettlebell on the ground forward of your body
- Place your hands on the floor in front of you
- Hop back bringing your body down to a plank
- Hop forward placing your feet on the floor
- Grab the kettlebell and jump up

Kettlebell Burpees

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout. Place a kettlebell just outside the right arm at chest level.
- Maintaining a straight line in your torso (keeping shoulders and hips level and parallel to the ground), reach your left arm under the body, lift the kettlebell off the floor and pull it under the body, placing it just outside the left arm at chest level.
- Return hand to plank position and repeat on the other side.

Pull Under Planks

Superset C

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

D.
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Plié Squat Hold with Pulses

- Start in a wide toed out stance with a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep 
- Repeat for desired reps

Kettlebell plié jump squats

- Stand in a wide toed out stance with the kettlebell held forward off the body
- Lower down into a squat and slowly pulse up and down, squeezing your glutes

Kettlebell plié squat hold with glute squeeze

Superset D

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

E.
- Mountain Climbers
- Push Ups (Fast Pace) OR Modified Push Ups

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Quickly pull one knee in towards the chest and then the other, bouncing off the balls of your feet (think high knees but in plank position) while keeping hips level in plank position.

Mountain Climbers

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Lower chest towards the ground bringing your elbows back at a 45 degree angle (not straight out at 90 degrees) and keeping core engaged to maintain the straight line of your plank.
- Use chest muscles and triceps to push back into start position.

Push-ups

Superset E

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

F.
- Dead Start Swings OR Kettlebell Swings
- Deep Pulsing Squats

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Place the kettlebell on the ground at a dead stop before starting the next rep

Dead Start Swings

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes 
- Slowly pulse in the bottom half range

Deep Pulsing Squats

Superset F

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

G.
- Slow Lower Tricep Push Ups OR Modified Slow Lower Tricep Push Ups
- Overhead Tricep Extensions

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Slowly lower (3 seconds) chest towards the ground bringing your elbows back close to the body (think of the elbows skimming the rib cage) and keeping core engaged to maintain the straight line of modified plank.
- Use chest muscles and triceps to push back into start position.

Slow Lower Tricep Push-ups

- Stand with feet hip width apart holding a kettlebell at chest level by the handle with the ball of the kettlebell facing upwards. Press the bell above head, keeping arms straight and close to the head. This is start position.
- Lower kettlebell behind your neck/upper back.
- Use tricep muscles (back of upper arms) to extend arms back to start position.

Overhead Tricep Extensions

Superset G

Supersets: Alternating each pair
20 seconds work, 10 seconds rest x 4 rounds.
1 minute rest between pairs.

H.
- Kettlebell Seated Twists
- Leg Lowers

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell seated twists

- Lying on the floor with legs straight up
- Slowly lower your legs to 45 degrees
- Raise your legs back up to starting position

Leg Lowers

Superset H

W1/D2 TABATA TIME

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W1/D2 TABATA TIME

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