Tabata Strength Circuit: WOD Breakdown
Get ready for an intense strength-building workout with today’s Tabata Strength Circuit! This circuit is designed to maximize both power and endurance by alternating periods of all-out effort with short rest intervals. Tabata is all about pushing yourself, and this WOD will challenge every major muscle group.
Whether you’re a beginner looking to build a solid foundation or an advanced athlete seeking the next challenge, the GRIT program at the Academy of Self Defense has you covered. Let’s break it down and get to work!
What to Expect from Today’s WOD
In this Tabata Strength Circuit, you’ll perform each exercise for 20 seconds of intense work, followed by 10 seconds of rest. This sequence repeats for 8 rounds per exercise before moving on to the next one. The workout is 30 minutes in total, but the burn will feel like much more!
The Exercises:
- Swings (Alternating Hands)
20 seconds work / 10 seconds rest x 8 rounds
Using a kettlebell or dumbbell, swing the weight between your legs and alternate hands at the top. This move works your legs, glutes, core, and grip strength.
Modification: If you’re new to swings, stick with both hands on the weight or use a lighter kettlebell. - Goblet Squat
20 seconds work / 10 seconds rest x 8 rounds
Hold a kettlebell or dumbbell close to your chest and squat down. Keep your chest lifted and focus on driving through your heels to engage your glutes and quads.
Modification: If needed, reduce the range of motion or hold onto a chair for support. - Push Press
20 seconds work / 10 seconds rest x 8 rounds
Grab a set of dumbbells. Use the power from your legs to push the weights overhead, engaging your shoulders and arms.
Modification: Stick with lighter weights or do a strict press without using your legs for less intensity. - Renegade Rows
20 seconds work / 10 seconds rest x 8 rounds
In a plank position, row one dumbbell at a time while keeping your hips stable. This move strengthens your back, shoulders, core, and arms.
Modification: Perform the rows from your knees if the full plank is too challenging. - DB Sit-Ups / Russian Twists
20 seconds work / 10 seconds rest x 8 rounds
Start with weighted sit-ups, holding a dumbbell across your chest as you come up. After 4 rounds, switch to Russian Twists, tapping a weight side-to-side to engage your obliques.
Modification: Drop the weight for sit-ups or perform regular crunches. For the twists, do them without weight if needed. - Plank / Up & Down Plank
20 seconds work / 10 seconds rest x 8 rounds
Hold a strong plank position for the first 4 rounds. Then switch to up-and-down planks, where you move from forearms to hands while keeping your core tight.
Modification: Hold a knee plank or stay on your forearms for the entire time.
Maximizing Your Workout
- Form First: Keep your movements controlled, and prioritize form over speed. Proper technique will help you get the most out of each exercise and prevent injury.
- Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches. Loosen up your hips, shoulders, and core to prep for the work ahead.
- Pace Yourself: While Tabata encourages you to go all out, listen to your body. Take breathers if needed, especially if you’re just starting with high-intensity circuits.
- Cool Down & Stretch: After the workout, spend a few minutes stretching to help your muscles recover and reduce soreness.
Share Your Progress!
We love seeing the GRIT community in action! Post your WOD progress on Instagram or Facebook and tag @academyselfdefense. Let us know how you crushed today’s workout, and be sure to encourage others in their fitness journey! Start a free two week trial today!
