CrossFit Alloy WOD for 2/16/2015 – The Tabata

A Tabata is a workout design where an athlete performs 20 seconds of work and 10 seconds of rest.  A full tabata consists of 8 rounds of 20 sec of work and 10 sec of rest, lasting 4 minutes in total.  Dr. Izumi Tabata discovered this workout design while testing our body’s ability to adapt to different metabolic pathways.  It was discovered that a Tabata-style workout benefited both the aerobic pathway (work done with oxygen) and the anaerobic pathway (work done without oxygen).  Because of this benefit, Tabata workouts are better for general physical fitness than short explosive movements (ex: high weight, low rep weightlifting) and better than long sustained training (ex: long distance running).  You can apply the Tabata-style workout to almost any movement as long as the movement or weight is such that an athlete can move consistently for 20 seconds.  During the 4 minute period, the athlete keeps track of how many reps are completed for every 20 second period of work.  The Tabata score is the lowest number of reps performed during any 20 second period.

CrossFit Alloy WOD for 2/15/2015:

MetCon:

Tabata Bodyweight:
Squat
Rest 1 Min
Pullups
Rest 1 Min
Pushups
Rest 1 Min
Situps

Strength (after Metcon Today):
Tempo Back Squat
3, 3, 3, 3, 3
Tempo: 2, x, 0, 1

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