For total reps:

• Tabata Knees to Elbow
• Tabata box jump-overs 24/20
• Tabata Barbell Press 45/35
• Tabata calories on the Bike
  

Scaling: Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours.

Complete as many reps as possible in 12 minutes of:

• 3 burpees to a 6-inch target
  
• 3 Wall-Ball sit-ups
• 6 burpees to a 6-inch target
• 6 Wall-Ball sit-ups
• 9 burpees to a 6-inch target
• 9 Wall-Ball sit-ups

… Continue to add 3 reps to each exercise until time expires.

*Wall-Ball situ-ups: Lying supine, all at chest, legs straight, sit up and hit a target 5 feet from floor and repeat

Scaling: Today’s workout is a gymnastics couplet with ascending reps. Don’t be fooled by the first few rounds — this workout will get spicy soon enough. To find the target for the burpees, extend your arms over your head and find a target about 6 inches above your fingertips. As for the Wall-Ball sit-ups, go into this workout with a number of reps appropriate for you. If you hit that number, finish the workout with just burpees.

For time:

• 1,000-meter row
  
• 800-meter run
• 500-meter row
• 400-meter run
• 250-meter row
• 200-meter run
  

Scaling: This is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and row, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the rower. Barring technique on the rower, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run.

Coaching cues: Count your stroke-to-recovery-stroke ratio. To recover and catch your breath while still moving on the rower, consider a 1-second pull followed by a 3- to 4-second return to the catch position. If you feel good and are looking to push, consider a 1-second pull followed by a 1- to 2-second return to the catch position. This strategy will help you manage your pace based on how you're feeling during the workout.

Scaling:Today’s workout consists of five all-out sprints on the rower. Don’t game anything here. Put your foot on the gas pedal from the start and hang on for a wild ride. Scale the distance as needed to ensure each effort takes no more than 2 minutes to complete. Remember, these are sprints.

Coaching cues: To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.