DAY 14
20-Minute Full-Body Shoulder Tabata
Use a lighter dumbbell or kettlebell as needed. Scale hang clean to press to a clean plus push press or strict press with a lighter load. High pulls can be shortened in range. Step-ups can be bodyweight or performed to a lower surface. Bear-stance pull-throughs can be done from a high plank or knees-down position.
Each movement
- 20s
Hang clean to press
Right side, 20 sec work / 10 sec rest.
- 20s
Hang clean to press
Left side, 20 sec work / 10 sec rest.
- 20s
Hang high pulls
20 sec work / 10 sec rest.
- 20s
Front-rack alternating step-ups
20 sec work / 10 sec rest.
- 20s
Bear-stance pull-throughs
20 sec work / 10 sec rest.
What Tabata means
Tabata is 20 seconds of hard work and 10 seconds of rest. Some workouts hold one movement for all eight rounds; others rotate through several and repeat the cycle — the structure above says which. Either way, push hard for the full 20 seconds.
Scaling options
Keep the weight close to the body during cleans and high pulls. Brace the core and avoid excessive low-back arch during the press. Use a stable surface for step-ups and drive through the full foot. Keep hips as square as possible during bear-stance pull-throughs.
The idea
Challenge Day 14 completed workout; full-body Tabata with shoulder focus.