So you think you’re tough, eh? Well if you are in need of a quick burner, here’s a little workout (WOD) of the day I created. This is a great workout if you are in need of a good pump and just can’t find the time to get into the crossfit gym for a group class.
Warm-up:
- 2,000 meter row for time (or just go for a 1-mile run if you don’t have a rower)
- 6 rounds of jumping rope x 3 minutes with 1 minute between round
Before I go into detail on the workout at hand, let’s review the concept of Tabata workouts.
Exert from a previous post: “Complete 20 seconds of each exercise as quickly as you can, followed by 10 seconds of rest, then repeat another 7 times for a total of 8 intervals. Note, the trick is that you want a high amount of reps per interval because your personal score is the lowest number of completed reps in a single set.”
Workout (total time to complete 24 minutes):
- Tabata Double Unders, 1 minute rest;
- Tabata Sit-ups,1 minute rest;
- Tabata Push-ups,1 minute rest;
- Tabata Squats,1 minute rest;
- Tabata Rows (or sprints)!
Scoring this workout:
Take your lowest scored round for exercises 1 through 4 and add together, then add the total calories burned for the tabata rows and you have your final total.
My score was 15 + 10 + 7 + 20 + 60 = 112 total
Give it a shot and post your total to comments ~ good luck!
The Happy Moose
Good work man!! Nice Tabata scores… only 7 push ups? I guess your arms must have been wiped from the DU’s… CFV is doing Murph today… going to make it in??
Tabata is always nice. Especially when you do bottom squats! Great JOb btw!
Thanks for the props! I love tabata workouts… I find it very much psychological for most of the workouts – but love challenging myself each round.
The best thing about Tabata is just how time efficient and brutal it is. It feels like it takes forever while your doing Tabata until you get to the last round. Then while you’re laying on the floor your thankful it wasn’t any longer.