Weighted Tabata
Tabata protocol is a really great conditioning tool that is usually seen in a bodyweight/gymnastic movement context. Today we’re loading it up a bit, but we still want to keep moving fast!
One nice thing that comes out of doing this with a barbell is that the “rest” time is really a transition time into your next movement and set of reps, and it should bring your attention to how long that actually takes. The weight should be set such that you’re moving unbroken during the 20 second work period, and then recovering and transitioning during the 10 second rest.
What you may discover is that 10 seconds is a lot shorter than you think it is when you’re exhausted and heaving for air. Keep that in mind next time you want to “take a rest” during a WOD… time flies when you’re miserable, and our workouts are short. There’s little time to waste not moving.
STRENGTH
Hi Bar Back Squats
5-5-5-5-5
WOD
“Weighted Tabata”
0:20 Work, 0:10 Rest
Back Squats (75/55)
Hang Power Cleans (Same bar)
Shoulder to Overhead (Same bar)
Sit-ups
* 6x through the cycle
* 12 minutes total
* Score is total reps
Str: 170#
WoD: 236 reps Rx
Str: #215
WoD: 231 reps Rx. Not quite as much as Josh – he crushed it.
STR: 185#
WOD: 222 @ 65#