Workouts

QUARTER 1

TABATA - HIGH INTENSITY INTERVAL TRAINING

(20-30 seconds of exercise, followed by 10-15 seconds of rest for a specific # of rounds)

6 T H

PLYOS TABATA 30/10 (8) box jumps single unders burpees long jumps box jumps single unders burpees long jumps

STRENGTH TABATA 30/10 (8) wall walks sit-ups jumping jacks plank wall walks sit-ups burpees plank

SQUATS TABATA 30/10 (9) puzzle squat single unders wall squat plank air squat jumping jacks jump/goblet squat sit-ups

POWER TABATA 30/15 (8) push-ups box jumps ring row single unders push-ups long jumps burpees squats

PRESS / DEADLIFT TABATA 30/10 (9) deadlift plank wall walks press deadlift sit-ups squats press

AMRAP - AS MANY ROUNDS AS POSSIBLE

(complete as many rounds in the allotted time)

6 T H

ASPARAGUS AMRAP-10 min 10 jumping jacks 10 sit-ups 10 burpees 10 squats 10 push-ups

BRUSSEL SPROUTS AMRAP-10 min 5 box jumps 10 treadmills 5 long jumps 10 squats 5 push-ups 10 sit-ups

BROCCOLI AMRAP-10 min 40 single unders 10 sit-ups 40 jumping jacks 10 deadlift 40 line jumps 10 press

SPINACH AMRAP-10 min 10 sit-ups 10 squats 10 burpees 5 box jumps 5 push-ups 5 long jumps

GREEN BEAN AMRAP-10 min 10 squats 10 push-ups 10 squats 10 sit-ups 10 burpees

RFT - Rounds For Time

(complete a specific # of rounds in as little time as possible)

6 T H

ALMONDS 5 RFT 15 squats 20 line jumps 20 sit-ups 20 jumping jacks 8 push-ups

CHICKEN 5 RFT 10 burpees 20 sit-ups 10 pushups 20 squats 10 box jumps

EGGS 6 RFT 10 jumping jacks 10 deadlift 10 long jumps 10 pushups 10 squats 10 press

PORK 5 RFT 50 single unders 10 deadlift 10 burpees 20 squats 20 sit-ups

TURKEY 4 RFT 10 pushups 5 box jumps 20 sit-ups 8 long jumps 10 press 20 treadmills

QUARTER 4

CREATE YOUR OWN W.O.D.

Complete workouts that students created.

Click HERE for updated 6th grade workouts.