Tabata Full-Body WOD – Strength, Power, and Endurance!
Today’s Tabata Full-Body WOD is a high-intensity interval challenge designed to fire up every muscle group while building endurance, strength, and explosiveness. With short bursts of maximum effort followed by brief rest periods, this workout keeps your heart rate high and muscles burning!
Think you can handle it? Let’s break it down.
The Breakdown: Tabata Full-Body WOD
💥 Each exercise follows the Tabata structure:
- 20 seconds work / 10 seconds rest
- Alternate between paired movements
- Push hard—this is all about intensity!
🔥 Round 1: KB Clean / KB Squat – Power & strength combined
🔥 Round 2: KB Lunge / Rest – Leg endurance & balance
🔥 Round 3: Push-Ups / Rest – Upper body & core stability
🔥 Round 4: KB V-Ups / Rest – Core explosion!
🔥 Round 5: DB Squat Press / Rest – Total-body strength move
🔥 Round 6: Deadlifts / Bodyweight Squats – Lower-body burn to finish strong
Why the Tabata Full-Body WOD Works
✅ Max Effort, Minimal Time – Tabata-style training ensures intensity and efficiency.
✅ Strength + Cardio = Fat Burn – The mix of weights and bodyweight movements keeps you burning calories long after the workout.
✅ Core Engagement – KB V-Ups and push-ups build a rock-solid midsection.
✅ Explosive Power & Endurance – Cleans, squats, and deadlifts develop functional strength for real-world movement.
Pro Tips for Success
🔥 Go All Out! – 20 seconds isn’t long, so push hard every round.
🔥 Control Your Movements – Form is everything, especially on cleans, deadlifts, and presses.
🔥 Modify If Needed – Reduce weight or swap for bodyweight movements if needed.
🔥 Breathe & Stay Focused – Tabata is fast, but don’t rush bad form—stay strong!
Are You Ready to Go All Out?
If you’re looking for a high-intensity, full-body challenge, GRIT at the Academy of Self Defense in Santa Clara has your back.
🔥 Try it FREE for 2 weeks!
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