Big Mama Tabata
Workout Details
Four Tabatas in 16 Minutes:
↳ 20/14 lbs (9/6 kg)
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself through each Tabata to avoid burning out early; consider starting off each movement strong but controlled.
- 2Aim to keep wall ball shots unbroken if possible to maintain rhythm. You can take quick breaths between reps if needed.
- 3For toes to bar, focus on engaging your core for better efficiency; consider doing knee raises for easier scaling.
- 4Keep your rowing technique smooth; maintain a steady pace rather than going all out at the start.
- 5For power cleans, ensure form is prioritized over speed to avoid injury, especially under fatigue.
Safety Considerations
Technical Focus
Maintain proper wall ball depth and ensure a stable catch on power cleans.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing (easy pace) - 2 min(Focus on warming up the back and legs.)
Mobility:
- 30 seconds per side Hip Flexor Stretch - 30 sec(Open up the hips for wall balls.)
- 10-15 Shoulder Dislocates (PVC or Band) - 1 min(Loosen shoulders for power cleans.)
- 10 Cat-Cow Stretch - 1 min(Warm up your spine for versatility in movements.)
Activation:
2 rounds- 10 reps Wall Ball Shots (light weight) - 1 min(Practice technique and depth.)
- 5-10 reps Toes to Bar (knee raises as scale) - 1 min(Focus on engaging core.)
- 5 reps Power Cleans (lightweight) - 1 min(Ensure proper technique before adding weight.)
Scaling Options
Intermediate
Reduce wall ball weight by ~20%, perform hanging knee raises instead of toes to bar, and reduce cleans to 100/70 lbs.
- 1
wall ball shots
Reduce wall ball weight.
Weight: 16/10 lbs (7.26/4.54 kg)
- 2
toes to bar
Hanging knee raises.
- 3
row
No change.
- 4
power cleans
Reduce weight.
Weight: 100/70 lbs (45.36/31.75 kg)
Scaled
Reduce wall ball weight by ~40%, perform ring rows instead of toes to bar, and reduce cleans to 65/45 lbs.
- 1
wall ball shots
Reduce wall ball weight significantly.
Weight: 12/8 lbs (5.44/3.63 kg)
- 2
toes to bar
Ring Rows.
- 3
row
No change.
- 4
power cleans
Reduce weight significantly.
Weight: 65/45 lbs (29.48/20.41 kg)