Hey USF Rowing!

The WOD for today is lots of fun! A tabata set is basically 8 rounds of 20 seconds maximum effort and 10 seconds light effort–it is a painful 4 minutes. On the erg, its 20 seconds at -15 to -20 and a 10 second paddle.

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions
10 pull-ups

Main Workout:
4 tabata sets on the erg with a 1 min. paddle between each set. 20 min. total. Push for a -17 for the “on” portions. Make sure you finish with a one minute paddle.

As an alternative if you don’t have an erg, do the following:

Tabata set push-ups
1 min. rest
Tabata set squats
1 min. rest
Tabata set upright rows (men use an Olympic bar, women use a body bar)
1 min. rest
Tabata set sit-ups

Have a great Tuesday!

Coach Charlie