Tabata Time

Ricky Frausto Filed Under:

WOD
"Tabata This"
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Pullups, Pushups, Situps, and Squats, with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps completed in each of the eight intervals. Once done with all four exercises, add up the lowest round from each exercise for your total score. During the one minute rotation allowed, the clock is not stopped but kept running.

Scale where necessary as I require upper torso (and possibly chin) touching the ground as well as full elbow lockout for each pushup rep, if this is not possible for you then do them on your knees or with a band. Kipping pullups are the default pullup but if you have it in you, you are more than welcome to try strict ones. For the situps I want you to touch shoulders on the floor and be in a total upright position at the top all while keeping your hips on the ground the whole time. For squats you may use a dynamax med ball for depth or if possible just get the crease of your hips below the top of your kneecap all while keeping the body upright, arch intact, and heels flat the whole time.

If you have trouble with any of the above it is probably due to going faster than you are capable.

6 Responses to "Tabata Time"

1. Anonymous Says: http://crossfitomaha.blogspot.com/2007/12/tabata-time.html?showComment=1196781540000#c3369079749127587399'> December 4, 2007 at 9:19 AM
2. Pull-ups: 66 total - 5 Lowest rep count
   Push-ups: 77-8
   Sit-ups: 77-8
   Squats: 140-13
   
   =360 Total
3. Anonymous Says: http://crossfitomaha.blogspot.com/2007/12/tabata-time.html?showComment=1196823360000#c1837385921169093168'> December 4, 2007 at 8:56 PM
4. Push Ups (w/red band)-4 Low Rep
   Pull Ups (w/green band)-52 total 6 Low Rep
   Sit Ups-7 Low Rep
   Squats-113 Total 14 Low Rep
   
   Lost count on Push-ups and pull-ups. Those two were like a yo-yo. Definately a tough one!!!
5. paul Says: http://crossfitomaha.blogspot.com/2007/12/tabata-time.html?showComment=1196826300000#c3608575959973855295'> December 4, 2007 at 9:45 PM
6. Pullups: 8, Pushups: 6, Situps: 10, Squats: 13, Total: 37. I think I wrote 39 on the white board. No seriously, it was an accident. There was no oxygen in my brain at the time.
7. Addi Says: http://crossfitomaha.blogspot.com/2007/12/tabata-time.html?showComment=1196862540000#c6339508956473487210'> December 5, 2007 at 7:49 AM
8. Pushups: 7 (red band for first, then tan.. downhill from there)
   Pullups: 8
   Situps: 6 (started at 10)
   Squats: 8 (could have done more - last set did 14)
9. Anonymous Says: http://crossfitomaha.blogspot.com/2007/12/tabata-time.html?showComment=1196864880000#c2757279013702913974'> December 5, 2007 at 8:28 AM
10. Pullup: 3 (should have been atleast 5 but my elbow gave up)
    Pushup: 5 (still need to get better at these)
    Situps: 7
    Squats: 15
    Total: 30
11. Anonymous Says: http://crossfitomaha.blogspot.com/2007/12/tabata-time.html?showComment=1196865180000#c6295444102914785402'> December 5, 2007 at 8:33 AM
12. Pushups:7
    Pullups: 6
    Situps: 10
    Squats: 13
    Total: 36