Today was all about the Tabbatta workout , 20 secs per exercise followed by 10 secs of rest multiply this for 8 rounds.
Means you are working on a specific exercise for 4mins total?
Tacfit ( squat both hands touch the floor behind you, flow so they touch I front before standing up from the squat, repeat as many time as possible in 29 secs then write down score in 10 secs and repeat) . My scores were 5,5,6,6,6,6,6 &7
Rower (ask a gym member to set the rower for the same interval 20/10 this time write down the no.s of metres rowed in 20 secs) . My scores were 94,111,106,100,100,98,99,98
Kbell swing 32kgs My scores were 13,12,11,11,11,11,11,10
Wall ball 10kg med ball (squat so both elbows touch thighs or knee and drive the ball from under chin as high on the wall as possible and repeat. My scores were 10,10,10,10,10,10,10,11.
Finished with 5mins walk on gradient 4what ever speed you need to recover .
Give it a go and let me know what you think