The Cell Gym – WOD

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Strength

Clean Pull (5@80%, 4@90%, 3@100%, 2@110% 2x)

percentages based off Full Clean 1 rep max.

Metcon

Metcon (5 Rounds for reps)

LIFE

For max reps at each station:

Tabata pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata hip extensions

Rest 1 minute

Tabata jumping back squats

Men: 45-lb. presses and squats

Women: 35-lb. presses and squats

As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Metcon (5 Rounds for reps)

SPORT

For max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata good mornings.

Rest 1 minute

Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats, good mornings

Women: 55-lb. presses and squats, good mornings

*Each round/movement is scored separately so count cumulative reps per movement.
Scaling

As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.