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2
Introduction
Tabata is a high intensity interval workout that was inspired by Dr. Izumi Tabata. The tabata
structure is usually performed in this manner: All-out extreme intensity for 20 seconds,
followed by 10 seconds of rest. This cycle is repeated for 8 rounds or 4 minutes total. This
style of workout improves both the aerobic and anaerobic systems of participants.

There are also several different variations of the tabata that you will find in this program. In
addition to the tabata workouts, we have included scaled versions of these workouts when
necessary to encompass all levels of fitness. You will be able to see these scales in green.

That means whether you are a pro or just a beginner this program has got you covered.
Great for when you are in a time crunch and need to get your fitness on. The variety of
workouts will keep you coming back for more every day!

Send us your best training pictures!

Tag us @amrapplusone on Instagram and Facebook!

3
100 Tabata Workouts

1. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Air Squats
• Push-Ups
• DB Walking Lunge (45/25) (DBs held by your side) • DB Push-Press (45/25)
• Sprinter Sit-Ups

2. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Air Squats
• Ring Rows
• KBS (53/35)
• Ab Mat Sit-Ups • Burpees

3. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Goblet Squats (53/35)

• Single Arm RKBS (alt arms each RD) (53/35)
• Single Arm Push Press (alt arms each RD) (45/25) • Bodyweight Reverse Lunges
• Sprinter Sit-Ups

4
4. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Air Squats
• Box Jump Overs (24/20) • KBS (53/35)
• Burpees
• Alt DB Snatch (55/35)

5. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Jumping Lunges
• Burpees
• DB Push Press (45/25)
• Box Step Overs with DBs (24”/20”, 45/25) • Air Squats

6. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Burpee Box Overs (24/20)

• Walking Lunges (bodyweight)
• RKBS (53/35)
• Renegade Rows (45/25)
• Alt DB Push Press (alternate arms each RD) (45/25)

5
7. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Burpees to Plate (45/25)

• Lunges with front foot on plate (alternate legs per RD)
(45/25)
• Ab Mat Sit-Ups
• Plate G2OH (45/25)
• Side Planks (alternate sides per RD)

8. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Alt Pistols (scale: reverse lunges, box pistols, pistols with band on the rack)
• KB Snatch (alternate arms per round) (53/35)
• Push-Ups
• Goblet Squats (53/35)
• Weighted Ab-Mat Sit-Ups (20/14# med ball)

9. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Front Rack Reverse Lunge with Barbell (75/55)

• Bar Facing Burpees
• Lying T2B/Dragon Flag negatives (holding on to
rack/rig/something that is anchored to the ground)
• Hang Squat Cleans (75/55)
• Alt DB Snatch (55/35)

6
10. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Single Arm DB Thruster (alternat arms each RD) (45/25) • Burpees to plate (45/25)
• Renegade Rows (45/25)
• Plate G2OH (45/25)
• Weighted Sit-Ups (20/14# med ball)

11. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Row Cals
• Burpees to Target (6”) • Box Jump Overs
• Ab-Mat Sit-Ups
• Row Cals

12. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Row Cals
• KBS (53/35)
• Row Cals
• Single Arm DB Push Press (alternate arms each RD) (45/35) • Row Cals

7
13. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Bike Cals
• Walking Lunges • Burpees
• Air Squats
• Sprinter Sit-Ups

14. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Bike Cals
• Burpee Box Step Overs with DBs (35/20) • KBS (53/35)
• Renegade Rows (35/20)
• Air Squats

15. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Row Cals
• Burpee Pull-Ups • Sprinter Sit-Ups • KBS (53/35)
• Row Cals

8
16. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Burpee Box Jumps (24/20) • Row Cals

• DB Push Press (50/30)
• Row Cals
• Alt DB Snatch (50/30)

17. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Bike Cals
• Walking Lunges
• Burpees to Target (6” above hand extended overhead) • Ring Rows
• Air Squats

18. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Row Cals
• Push-Ups
• Bike Cals
• Air Squats
• Sprinter Sit-Ups

9
19. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Double Unders (high single skips to drill DU tempo, or single/double combo)

• Front Rack DB Walking Lunges (45/25)
• Burpee Pull-Ups
• Renegade Rows (45/25)
• Weighted Sit-Ups (20/14# med ball)

20. Classic Tabata: 20s on/10s off for 8 RDS; perform all 8 RDS of each exercise before
moving to the next (This is a 20 Min workout):

• Burpee Broad Jumps

• Ring Rows
• Box Jump Overs (24/20) • DB Push Press (45/25)
• Row Cals

21. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Deadlift (305/205) <~~~ if these weights aren’t attainable, athletes should aim for 80%
of their 1RM
• DB Thrusters (55/35) scale: reduce DB weight

10
22. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Front Squats from the floor (155/105) scale: reduce weight • S2OH (155/105) scale:
reduce weight

23. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Ring Dips (scale: banded ring dips, stationary dips)

• Alt DB Snatch (65/45) scale: reduce weight but athletes should go heavier than normal

24. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Ring MUs (scale: C2B pull-ups, banded C2B pull-ups, jumping C2B pull-ups)
• Double KB Swing (53/35) scale: reduce KB weight 25.
Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement (this is
a 12 min workout):
• Hang Power Cleans (135/95) scale: reduce weight
• Kipping HSPUs (scale: scale up to deficit HSPUs, scale down using ab mats or pike
push-ups off box)

26. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Burpees
• T2B (scale: hanging knee raises)

11
27.Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Hang Power Snatch (115/75) scale: reduce weight • Thrusters (115/75) scale: reduce
weight

28. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Power Cleans (185/25) scale: weight

• Lateral Jumps Over Barbell (scale: lower target to jump
over)

29. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Ring Push-Ups (scale: athletes should be able to do 15+ unbroken push-ups fresh before
they get on the rings, so scale to regular push-ups)
• Jumping C2B pull-ups

30. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Thrusters (95/65) scale: reduce weight

• Lateral Burpees over barbell...this is meant to be a sprint!

12
31. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Back Squat (70% of 1 RM)

• Box Jumps (24/20)

32. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Overhead Squat (115/75) scale: reduce weight

• Jumping Lunges (bodweight)

33. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Power Snatch (95/65)

• DB Thrusters (55/35)

34. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Bar MUs (scale: jumping bar MUs)

• Front Squats from the floor (135/95) scale: from the rack if the clean is the limiting
factor, or reduce weight

13
35. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Ring Rows
• Deadlifts (275/165) scale: reduce weight

36. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• DB Front Rack Reverse Lunges (45/25) scale: reduce weight

• Kipping HSPUs (scale: ab mats or pike push-ups off side of box)

37. Reverse Tabata (10s on/20s off): Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• 10yd shuttle sprint

• DB Thrusters (55/35) scale: reduce weight

38. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• DB Hang Power Cleans (55/35) scale: reduce weight

• Burpees w/ DBs (perform burpee with a suitcase DL holding DBs WITHOUT a jump –
just to standing)

14
39. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Jumping Lunges
• Goblet Squats (53/35)

40. Reverse Tabata, 10s on/20s off: Alternate movements, 12 RDS of each movement
(this is a 12 min workout):

• Thrusters (135/95) scale: reduce weight

• DB Power Cleans (55/35) scale: reduce weight

41. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• DUs (scale: high jumping singles, single/double combo)

• Alt DB Snatch (55/35) scale: reduce weight

42. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Wall Balls (20/14)

• Burpees

15
43. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• T2B (scale: hanging knee raises)

• Burpee pull-ups

44. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Burpee Box Jump Overs (24/20)

• DB Front Squat (45/25)

45. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• DB Thrusters (45/25)
• KBS (53/35)

46. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Wall Balls (20/14)

• KBS (53/35)

47. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Power Cleans (155/105) scale: reduce weight

• Bar Facing Burpees

16
48. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Power Snatch (135/95) scale: reduce weight

• Lateral Burpees over barbell

49. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Alt DB Snatch (55/35) scale: reduce weight

• Goblet Squat (53/35) scale: reduce weight

50. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Bike Cals
• Burpees

51. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Row Cals
• KBS (53/35)

52. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Thrusters (95/65) scale: reduce weight

• Burpees to plate (45# plate)

17
53. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• DUs (scale: high jumping singles, single/double combo)

• Plate G2OH (45/25)

54. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• DB Walking Lunge (farmer’s carry style) (55/35) scale: reduce weight

• Alt DB Snatch (55/35) scale: reduce weight

55. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Burpee Box Jump Overs (24/20)

• DB Hang Squat Cleans (45/25)

56. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Row Cals
• Burpee over ERG

57. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Overhad Squats (95/65) scale: reduce weight

• RKBS (70/53) scale: reduce weight

18
58. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• DUs (scale: high jumpng singles, single/double combo) • Wall Balls (20/14)

59. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• Jumping C2B Pull-Ups

• DB Front Squats (45/25)

60. Classic Tabata, 20s on/10s off alternating movements, 10 RDS of each movement
(this is a 10 min workout):

• S2OH (115/75)
• Box Jumps (24/20)

61. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: Air Squats, Push-Ups

• Round 2: Walking Lunges, DB Push Press (45/25)
• Round 3: DB Front Squats (45/25), Renegade Rows • Round 4: KBS (53/35), V-Sits

19
62. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: Power Cleans (135/95) (scale: reduce weight), Stationary Bodyweight Lunges
• Round 2: Hang Power Snatch (95/65) (scale: reduce weight), Air Squats
• Round 3: S2OH (95/65), Push-Ups
• Round 4: Bent Over Rows (95/65), Lateral Burpees over Barbell

63. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: DB Thrusters (45/25), Box Jump Overs (24/20)

• Round 2: Renegade Rows (45/25), Burpees
• Round 3: Alt DB Snatch (45/250), DUs (scale: high jumping singles, single/double
combo)
• Round 4: Goblet Reverse Lunge holding DB (45/25), T2B (scale: hanging knee raises)

64. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: Wall Balls (20/14), N2W Handstand Hold

• Round 2: Goblet Squat (53/35), Bodyweight Walking Lunges
• Round 3: DB Push Press (45/25), Renegade Rows (45/25)
• Round 4: KBS (53/35), DB Power Cleans (45/25)

20
65. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: Push Press (95/65), Stationary Bodyweight Lunges

• Round 2: Front Squats (95/65), Lateral Jumps Over Barbell
• Round 3: Hang Power Snatch (95/65), Box Step Overs (24/20)
• Round 4: Hang Squat Cleans (95/65), Burpees

66. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: Squat Jumps, KB Deadlift (70/53)

• Round 2: Burpees, Ring Rows
• Round 3: Jumping Lunges, Med Ball Cleans (20/14) • Round 4: Sprinter sit-ups, RKBS
(70/53)

67. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: Deadlift (185/125), Push-Ups

• Round 2: DB Power Cleans (45/25), Air Squats • Round 3: KBS (70/53), Sprinter Sit-Ups
• Round 4: Renegade Rows, Jumping Lunges

21
68. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: Overhead Squats (95/65), Wall Walks

• Round 2: Bent Over Rows (95/65), Burpees
• Round 3: Front Squats (95/65), Push-Ups
• Round 4: Overhead barbell hold (95/65), KBS (53/35)

69. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: Pistols (scale: pistols to box, off the side of a box, band across J-hooks), Push-
Ups
• Round 2: GHD Sit-Ups (scale: weighted sit-up), superman hold
• Round 3: DUs (scale: high jumping singles, single/double combo), burpees
• Round 4: Alt DB Snatch (55/35), Box Jumps (24/20)

70. Classic Tabata, 20s on/10s off, couplets: perform 8 RDS, alternating movements,
before moving on to next couplet (each couplet is 4 RDs per movement, for a total of 4
minutes per couplet – this is a 16 min workout):

• Round 1: R Arm KB snatch, L Arm KB Snatch (53/35)

• Round 2: R Arm DB thruster, L Arm DB thruster (45/25)
• Round 3: R Arm Renegade Row, L Arm Renegade Row
(45/25)
• Round 4: R Arm Overhead Walking lunge w/ DB (45/25), L
Arm Overhead Walking Lunge (45/25)

22
71. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Burpees
• Box Step Overs (24/20)

72. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Burpees
• RKBS (70/53)

73. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Burpees
• Alt DB Snatch (55/35)

74. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• DUs
• DB Front Rack Walking Lunge (45/25)

75. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• DUs
• Weighted Sit-Ups (20/14 med ball)

23
76. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• DUs
• Double KBS (53/35)

77. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• DB Thruster (45/25)
• Hollow hold

78. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• DB Thruster (45/25)
• Renegade Row (45/25)

79. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• DB Thruster (45/25)
• Box Jump Overs (24/20)

80. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Box Jump Overs (24/20)

• KBS (53/35)

24
81. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Row Cals
• DUs

82. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Row Cals
• Weighted Sit-Ups (20/14 med ball)

83. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Row Cals
• Goblet Squats (53/35)

84. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Bike Cals
• Burpees

85. Tabata Style, 25s on/15s off for 24 RDS, alternating movements (12 RDs of each)
(this is a 16 Min Workout):

• Bike Cals
• RKBS (53/35)

25
86. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Row Cals
• Burpees over ERG

87. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Row Cals
• Alt DB Snatch (55/35)

88. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Row Cals
• Front Rack DB Squat (45/25)

89. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Bike Cals
• Box Jump Overs (24/20)

90. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Bike Cals
• Alt DB Snatch (55/35)

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91. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Bike Cals
• Renegade Rows (45/25)

92. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Burpee Box Jump Overs (24/20)

• Alt DB Snatch (55/35)

93. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Back Rack Walking Lunge (75/55)

• Sprinter Sit-Ups

94. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Box Jumps (24/20)

• Burpees to plate (45)

95. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• Box Jumps (24/20)

• Single Arm DB Thruster (switch every 5 reps) (45/25)

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96. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• RKBS (53/35)
• Box Jump Overs (24/20)

97. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• 5-10-15 yard shuttle sprint

• Box Jump Overs (24/20)

98. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• 5-10-15 yard shuttle sprint

• Alt DB Snatch (55/35)

99. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each) (this
is a 14 Min Workout):

• 5-10-15 yard shuttle sprint

• Row Cals

100. Tabata Style, 40s on/20s off for 14 RDS, alternating movements (7 RDs of each)
(this is a 14 Min Workout):

• 5-10-15 yard shuttle sprint

• Bike Cals

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That’s it!
We want to hear about your results!

Make sure you tag us @amrapplusone on all social media platforms so we can check out
and maybe feature some of your progress!

To see some more of our programs, click here.

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Glossary with Videos
In Alphabetical Order

Alt = alternating

AMRAP = as many rounds/reps as possible

Buy-in = exercise/movement(s) performed one time through BEFORE the workout

Buy-out = exercise/movement(s) performed one time AFTER the workout

BW = BodyWeight

Cash-out = see “buy-out”

C & J = Clean and Jerk =

https://www.youtube.com/results?search_query=crossfit+power+clean+and+jerk

CTB = Chest To Bar = C2B =

https://www.youtube.com/results?search_query=crossfit+chest+to+bar

DB(s) = DumbBell(s)

DBL = Double

DL = Deadlifts =
https://www.youtube.com/results?search_query=crossfit+deadlifts

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DU(s) = Double Under(s) =
https://www.youtube.com/results?search_query=crossfit+double+unders

EMOM = each minute on the minute

ERG = Ergometer (aka the part of the rower the seat slides on)

G2OH = ground to overhead (aka snatch, power snatch, clean and jerk, etc) =
https://www.youtube.com/results?search_query=crossfit+ground+to+overhead

GHD = Glute-Ham Developer

HPC = Hang Power Clean =

https://www.youtube.com/results?search_query=crossfit+hang+power+clean

HPS = Hang Power Snatch =

https://www.youtube.com/results?search_query=crossfit+hang+power+snatch

HSPU = Hand Stand Push Ups =

https://www.youtube.com/results?search_query=crossfit+hand+stand+push+ups

I.T.R = Individually Timed Round

K2E = Knees To Elbow =

https://www.youtube.com/results?search_query=crossfit+knees+to+elbow

KBS = Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+kettlebell+swings

RKBS = Russian Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+russian+kettlebell+swings

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MONO-STRUCTURAL = single form of metabolic conditioning such as biking, rowing,running,
etc.

MU = Muscle Ups =
https://www.youtube.com/results?search_query=crossfit+Muscle+ups

N2W = Nose To Wall, as in “N2W facing handstand” OH = OverHead

OHS = Over Head Squat =

https://www.youtube.com/results?search_query=crossfit+over head+squat

ON/OFF = x amount of seconds of work, y amount of seconds of rest

OTM = On The Minute

OTxM = on the seconds/minutes where “x” can be any amount of time

RD(s) = Round(s)

ROM: Range Of Motion

Ring Dips =
https://www.youtube.com/results?search_query=crossfit+ring+dips

RR: Ring Row =

https://www.youtube.com/results?search_query=crossfit+ring+row

S2OH = Shoulder To Overhead =

https://www.youtube.com/results?search_query=crossfit+shoulder+to+overhead

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SUITCASE DL = with dumbbells or kettlebells held on the outside of the leg, one in each hand
=
https://www.youtube.com/results?search_query=crossfit+suitcase+deadlift

SU(s) = Single Under(s) =

https://www.youtube.com/results?search_query=crossfit+single+unders

TIME TRIAL = typically near a 100% effort of a mono-structural distance

TTB = Toes To Bar = T2B =

https://www.youtube.com/results?search_query=crossfit+toes+to+bar

TOWEL OVER RIG = small towel looped over a bar on the rig to drill grip strength for rope
climbs

TUCK-SIT = core movement where you lie prone, then tuck up onto the tail bone, upper and
lower body moving to both positions simultaneously =
https://www.youtube.com/results?search_query=crossfit+tuck+sit

V-SIT = see above, except legs are locked out and straight

WB = Wall Balls = https://www.youtube.com/results?search_query=crossfit+wall+balls

Weight designations = i.e. (55/35) = 55lbs for men, 35lbs for women

YGIG = You Go I Go (partner style workout)

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