Dumbbell Tabata & Jump Rope Beatdown

  • When:04/02/13
  • QIC: Mall Cop
  • The PAX: Hops, Matlock, Tiger Rag, Lex Luther, Brown, Monkey Joe, Bulldog, Zipadee, Young Love, Chum, Lazy Boy, Ray Charles, The Drill, Yankee, Donkey Kong, Good Hands, Dickies, Radar, Baracaus, Wolfman, Skinner, Mall Cop, + 1 More - sorry, speakup in comments below to be recognized


Dumbbell Tabata & Jump Rope Beatdown

23 pax went Old School this morning back to our early days of Skunk Works to make a downPAINment with a dumbbell tabata, leaving our kettle bells at home, and tapping our inner Rocky with the jump rope!

 

Warmup – SSH in cadence x 30

 

The Thang:

 

Dumbbell Tabata – 3 minutes total each exercise broken up by 30 seconds doing exercise then 30 second static hold x 3.  In between each exercise we jumped rope for 1 minute straight.

 

Exercises / Static Hold:

 

1)  Squat – Bicep Curl Combo / Sit in low squat with arms in 90 degree curl position

Jump Rope 1 Min.

2) Shoulder Press / Hold weights overhead w/ arms straight

Jump Rope 1 Min.

3) Tricep Extension – Tricep Kickback / Hold arms with weight overhead with arm in 90 degree tricep extension position

Jump Rope 1 Min.

4) Merkins / Plank

Jump Rope 1 Min.

5) Lunges alternating legs / Low squat hold with weights.

Jump Rope 1 Min.

6) Bicep Curls / Hold arms out in 90 degree Curl Position

Jump Rope 1 Min.

7) LBC / Hold in 45 degree angle

Jump Rope 1 Min.

8) Flutter 30 Sec / 6″ Hold / Dolly 30 Sec. / 6″ Hold / Rosalita 30 Sec. / 6 “Hold

Jump Rope 1 Min.

9) 20 Burpees on your own

Jump Rope 1 Min.

10) Regular Plank, Right Leg High, Left Leg High

Jump Rope 1 Min.

 

COT

 

Moleskin:

 

Great work by all the pax this morning, I know this one whipped YHC!  I wanted to go Old School back to our early Skunk Work days of doing Tabatas with either dumbbells or center blocks, but wanted to kick it up a notch with the cardio by doing jump ropes between each exercise.  Loved the comment by Chum when he asked what the h*ll us who Q do late at night while we are thinking up all these crazy exercises!  We will definitely be seeing this one again!

 

YHC was looking for Haggis to show up with his trailer hitch to his Jeep or Jamboree with his bottles of bleach to work out with but where no shows.  We did however have a pax show up with a square combo weight that looked like a car battery, just can’t recall who it was.

 

And don’t look now but Matlock only missed the 30 SSH to open up with!  You’re almost on time now brother, making strides!

About the author

Mall Cop author

Subscribe
Notify of
3 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
Hops
8 years ago

Radar with the pair of Interstate Batteries
Geraldo is the missing pax
Great Q this a.m MallCop

Matlock
Matlock
8 years ago

Nice beat down! I started with 25’s for the 1st three sets but quickly retreated to a pair of 15 lbers.

Did you know that a flea can jump 30,000 times without stopping? Much like jumping rope.

As far as missing out on the SSH, I tried to make up for them by riding the turbo trainer at home for 45 mins immediately after Skunk Works —- all the while feeling the pain of the scornful glance and derisive, yet hushed, comment of “slacker!” The orator was exposed by the hint of a accent.

It was a great start of the day. Thanks for putting it together.

— Matlock

Matlock
Matlock
8 years ago

And Hops brazenly throwing in a couple of daring double-unders. It was like the one kid on the corner eating ice cream while the rest of the pax looks on and wishes.

3
0
Would love your thoughts, please comment.x
()
x