A Tabata is a workout design where an athlete performs 20 seconds of work and 10 seconds of rest. Â A full tabata consists of 8 rounds of 20 sec of work and 10 sec of rest, lasting 4 minutes in total. Â Dr. Izumi Tabata discovered this workout design while testing our body’s ability to adapt to different metabolic pathways. Â 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). Â 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). Â 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. Â During the 4 minute period, the athlete keeps track of how many reps are completed for every 20 second period of work. Â 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
Post Weight and Lowest Round for Each Movement to Comments
Scaling:
Platinum: As written above.
Steel:
Squat
Rest 1 Min
Pullups (May be banded)
Rest 1 Min
Pushups
Rest 1 Min
Situps
Brass:
Squat
Rest 1 Min
Pullups (may be banded)
Rest 1 Min
Pushups (may be from knees)
Rest 1 Min
Situps
Bronze:
Squat
Rest 1 Min
Ring Rows
Rest 1 Min
Pushups (may be from knees with Ab mat under chest)
Rest 1 Min
Situps
Scaling:
Platinum: As written above.
Steel:
Squat
Rest 1 Min
Pullups (May be banded)
Rest 1 Min
Pushups
Rest 1 Min
Situps
Brass:
Squat
Rest 1 Min
Pullups (may be banded)
Rest 1 Min
Pushups (may be from knees)
Rest 1 Min
Situps
Bronze:
Squat
Rest 1 Min
Ring Rows
Rest 1 Min
Pushups (may be from knees with Ab mat under chest)
Rest 1 Min
Situps
Platinum: Squats: 15; Pull-ups: 5 (strict, 6 reps for round 1-4 and 8); Push-ups: 11; Sit-ups: 10
Back Squats: 205 lbs. for 3 reps
Platinum: Squats: 15; Pull-ups: 5 (strict, 6 reps for round 1-4 and 8); Push-ups: 11; Sit-ups: 10
Back Squats: 205 lbs. for 3 reps