To get J. Davidson ready for his SWAT Medic training we did the following workout:

Tabata Kettle Bell Swings

2 min Row for Meters

Tabata Box Jump

2 Min Max rep Burpee

Tabata Sumo Deadlift High Pull

2 Min Row for Meters

Tabata Hang Power Cleans

2 Min Max rep Burpees

* Tabata: 20 seconds on with 10 seconds rest.  Do this for 4 minutes which will be 8 rounds.  Your score is the lowest number of all rounds.

* There is no rest between exercises!

Davidson: 1= 7 and 470meters.  2= 6 and 20 Burpee.  3= 9 and 450 meters.  4= 0 and 450 meters

Neitling: 1= 5 and 537 meters.  2= 7 and 30 Burpee.  3= 8 and 520 meters.  4= 8 and 28 Burpee

Tilton: 1= 6 and 536meters.  2= 6 and 23 Burpee.  3= 9 and 544 meters.  4= 5 and 23 Burpee

One response »

  1. Juicy Double says:

    Ford:I rowed each time instead of burpees. I used 65 pounds for the sumo’s and power cleans. I used the 36 lb kettle bell. 1=10 and 473 meters 2=5 and 470 meters 3=5 and 450 meters 4=5 and 455 meters

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