The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Each exercise is scored by the weakest number of reps (or calories on the rower) in each of the eight intervals. Your score is the total of the scores from the five stations. On the whiteboard we will post your lowest number for each exercise then add them up for a total. Higher total = more awesome!
At first glance this workout may look soft, but remember nothing we ever do is soft. This is an advanced workout. It should not be taken lightly. Technique and range of motion are critical with these fast paced body weight movements. “But coach I want to go fast like Froning, can I try speed over technique today?” HELL NO, that will get you kicked out of the gym. Technique is always first!
Belly tight, flat back, and move as one.
Below is a great video demo of the WOD we will perform today.
WOD
“Tabata This”
Tabata Row
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Pull ups
Rest 1 Min
Tabata Push ups
Rest 1 min
Tabtata Sit ups
Score is lowest round of each added together
(if there is a large class you may start at any station)
**Remember your rower should be on calories. If you do not know how to read or reset the rower listen to the coach as they go over it**
Minch and Mike working through a partner WOD