WOD 12/15/08


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


OK, this is a killer way to start the week on all bodyweight movements. Dr. Izumi Tabata developed this interval protocol a while back and it has been found to have the most positive results in physical adaptation, increase in work at AT, and benefits of anaerobic training. You can use any type of exercise for Tabata intervals -run, row, jump rope, lifts, swings, dips, etc. – however, TSE uses Pull ups, Push Ups, Sit ups and Squats. You will need some type of countdown timer or a friend to watch a stopwatch to do this WOD.

You will start with pull ups, doing as many reps as possible in 20 seconds. At the end of 20 s., you will rest for 10 seconds and then go again for a total of 8 rounds of pull ups. You will then, without any rest besides the 10 seconds, move onto push ups and do as many as possible in 20 s., rest 10, and go again 7 more times before moving onto Sit ups and then squats. At the end, you will have done 16 minutes of work, with no other rest other than the 10 s. between work intervals. Add up your total reps for each exercise and total all four of them for your final score.

Don’t overthink this whole thing and make a mess out of it. It’s really quite simple, just do each exercise 8 times in a row for 20 seconds on/10 seconds off before moving to the next exercise. A Rhesus monkey can do it, so please don’t disappoint me….


Rhesus CrossFittus - Pre-Tabata... Don't be the monkey!
Rhesus CrossFittus - Pre-Tabata... Don't be the monkey!

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