Rock-Paper-Scissors Tabata Showdown
A partner Tabata where students play nonstop rock-paper-scissors during each 20-second round: the loser does reps and the winner holds an isometric position. It builds strength and endurance with a game that keeps everyone moving.
How to play
- Pairs of similar ability face each other 3 ft apart, spread out across the space. The teacher goes over the four exercise pairs on the board (3 min).
- Rounds 1 and 2 (legs): the loser of each throw does 2 squats; the winner holds a squat hold until the next throw.
- Rounds 3 and 4 (upper body): losing means 2 knee or full push-ups; winning means holding a high plank.
- Rounds 5 and 6 (core): losing means 2 crunches; winning means holding a forearm plank. Rounds 7 and 8 (cardio): losing means 4 jumping jacks; winning means light high knees.
- Long whistle for the 20-second game, double whistle for the 10-second rest; 8 rounds make a 4-minute block.
- 2-minute break: the student on the left of each pair moves one pair to the right, and the full block is repeated with the new partner.
- Wrap-up (1 min): partners share how many throws they lost and whether the workload felt even.
Rules
- Throw on the count of 'rock, paper, scissors, shoot' out loud, no cheating.
- Nobody stands still: winning is still work.
- Safety: do reps with a neutral spine; if something hurts, switch to the easier version.
Variations
Easier
The loser does 1 rep and the winner marches in place.
Standard
The loser does 2 reps and the winner holds the isometric position for that pair.
Harder
The loser does 3 reps, and on a tie both do one no-jump burpee.
Adaptations
- Limited mobility: play seated; losing is 3 chest presses into the air and winning is holding arms out in a T.
- Shyness: keep a trusted partner for the first block and rotate only for the second.
- Lower fitness: do planks and push-ups with hands on a bench or the wall.
Learning goals
- Keep intensity up through a Tabata while playing the game.
- Perform squats, push-ups, and planks correctly under fatigue.
- Accept the game's results with good sportsmanship.
Equipment for a class of 25
- whistle: 1
Teacher tip
Students tend to speed up the throws and do half reps; insist on one throw every 3 to 4 seconds.
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