This workout is a variation of the Standard Tabata. There are 2 exercises per station, perform Exercise A for 20 seconds, take a 10 second rest, then perform Exercise B for 20 seconds. For single arm/leg exercises alternate sides between rounds. Repeat this 4 times for a total of 4 minutes. Take a 60 second rest then move onto the next station.

Station 1
Exercise A – Sandbag suitcase deadlift
Exercise B – Renegade row

Station 2
Exercise A – Sandbag high pull
Exercise B – Sandbag thrusters

Station 3
Exercise A – Sandbag alternating lunge
Exercise B – Sandbag one arm row

Station 4
Exercise A – Sandbag one handed swing
Exercise B – Sandbag Russian twist

Total workout time: 20-minutes


Beginners do basic variations. Advanced users power through AMRAP!