- July 23, 2026
Skill
Tabata Row
Rest 1 minute
Tabata Air Assault Bike
This workout consists of two 4-minute Tabata blocks (8 rounds of 20 seconds on, 10 seconds off) separated by a 1-minute rest. Keep the intensity high but do your best to maintain repeatable effort in each round.Workout of the Day
AMRAP in 20 minutes
400m run
30 medicine ball step overs
20 burpees
To scale the run, reduce the distance or substitute with a row or bike. To scale the medicine ball step-overs, use a lighter ball, a lower box, or perform unweighted step-ups. Manage the burpees by stepping back and up instead of jumping, or perform straight-arm up-downs. Each movement can be scaled independently in terms of volume by decreasing the total number of reps per round as well.
standard: 16/12 lb, 20/20″ box
rx: 20/14 lb, 24/20″ box
sport: 25/20 lb, 24/20″ box