“Tabata Something Else”


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.


Post total reps from all 32 intervals to comments.

"Teaching People How To Run" with Dr. Nicolas Romanov – video [wmv] [mov]


Tabata Uncle Sam Tabata Method (from Wikipedia)

A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

Tabata I, Nishimura K, Kouzaki M, et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max". Med Sci Sports Exerc 28 (10): 1327–30.

Check out when CrossFit published an article about it few years ago.  Download Tabata CrossFit Journal November 2007 for more information.

Aida K FPR Cert Level 1 Aida aka "FPR" (second row, 5th from Right) and Kendra aka "The Force" (third row, 2nd from Left) attended the CF Level 1 Cert in Dallas this past weekend.  Congrats ladies!

36 Responses to ““Tabata Something Else””

  1. Speedy J

    Congrats on the cert ladies!
    Snatch – 70-75-80-85-85-85-85-85
    Clean&Press – 100-105-110-115-115-115-115-115
    Squat Clean – 115-115-120-125-125-125-125-125
    Last week of Big24, no misses..felt my best today! Perhaps this Big24 is working…great work today by all!

  2. Jim

    Congrats Girls on the Cert!
    “The Exercise” 75-85-90(2)-95-95-95-95-95 (No dropping)
    Power Clean and Press 125-135-140-145-145-145-145-145
    Squat Clean
    Brutal. BIG24 Athletes, get heavy quick on your first 3 sets. Notice that the 3rd set is only 5# less than the 4th.
    Annotate misses and remember to get aggressive on these lifts. make sure that your breaks are minimal in your sets of three. Lift-Drop-Reset-Lift!

  3. george

    Why do I crossfit? Ironman 2011
    See you all back at the box in a couple of days.

  4. Silverback

    My experience this morning was different than C-Note’s. Shit was heavy. Big24 manhandled me today.

  5. Lingo

    272 – RX
    Yeah, yeah. Feels good to type it though.

  6. Bobo

    playing catch up today. only one day of rest. ug.
    TE: 65-85-95-120-120-120-120-120
    C&PP: 120-135-145-160-160-160-160-160
    SC: 135-145-155-180-180-180-180-180(2)
    Missed on the last squat clean. lost focus.
    need a laugh this afternoon:

  7. Chrissy

    254 (thin white band)
    Babs… I’m thinking… 987???

  8. Green Lantern aka Playboy (fka bryan g.)

    358 rx

  9. Ramrod

    Squat snatch/OHS 95-115-130-135-135-135-135-135
    Clean & push press 135-145-155-160-160-160-160-160
    Squat clean 185-205-210-215-215-215-215-215
    Had a few misses in the lighter sets of snatch. Wasn’t focused yet.

  10. Babs

    Chrissy….I was thinking…999.
    I did miss the start (daydreaming about 999 I guess)so made it to:
    366 (green band)

  11. 'prego' Teach

    Great to work with the 4pmers again! Love me some tabata!!!

  12. TC

    I have come to the conclusion in this big 24 if you aint dying you aint trying!!!
    The exercise = 8 sets at 125 I closed my grip a little and it felt a lot better.
    PC and PP = 195-205-210-215-215-215-215-215
    SC= 200-210-220-225-225-225-225-225
    Nice work and lots of groans in the 6pm class!!!
    Congrats Ladies!!!!

  13. G

    Would have to agree with you on that cool saying, TC!
    I would like to say this….Jim, BIG24 is working for sure! I’m seeing my 6pm crew (TC, Toddski, Arnold, Logan and JaredM) with a lot more polished movements, especially with today’s loads and that many sets. Awesome camaraderie, watching out and pushing each other.
    The Exercise 65-70-75-82-80-80-80-80(1)
    I realized that 3.5 plates were on the bar on the 4th set and but had to change to stick with BIG24’s protocol! Kept hand on the bar except for the 6th & 7th sets and missed the OHS on the 8th set.
    Power Clean & Push Press 75-80-85-90-90-90-90
    (kept hand on the bar on all reps)
    (kept hand on the bar on all reps)
    Great day to smolder!

  14. G

    I meant I missed rep 2 (got the squat snatch but missed the follow up ohs) & rep 3 (missed the squat snatch) on the last set of The Exercise.

  15. FPR

    415 (Rx) I was trying to match Wolverine on this one and didn’t quite make it!
    Nice change of pace at 6pm.
    Thanks for the love!! 🙂 It was an awesome weekend for sure…

  16. G

    Welcome on your first WOD, Erron and Melvin!
    Good to see MikeB, Chris B, Ian M, Amanda, AK, 007, HD, Hope, Bonnie, Bryan M, Tiger, Court and Preggo Teach back in action!
    @George, Way to go on the Ironman!
    @Fam, your push-ups were C2G, so chin up with that score!
    @Lingo, good job on the RX!
    BIG24 crew, let’s see everyone post their loads here.
    Thanks Ramrod, I’ll keep working on my left wrist with the snatch and ohs.
    Congrats to FPR and The Force!
    Lastly, thanks to the 6pm BIG24 crew for housekeeping the weight room and for organizing the bumper plates tonight. Everyone class should put the plates away in that manner.

  17. chrissy c

    Babs – you need to do Murph next to me on Monday to get me throught the guts of it!!!

  18. Steve

    385 Rx – those last rounds of squats were killers, but a great workout