5.5.11 WOD

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

 This 4 minute work out is call the “Tabata Method” named after Dr. Izumi Tabata.

I wonder if he knows how many people hate his name?

Tabata Method

A popular regimen based on a 1996 study^[2] 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.

Nikki    439 band and knees

Tami  329 band and knees

Mark 408 RX

Tracey 354 with band

Aaron 407 RX

Mel 342 RX

Jeff 218 planks (sub for sit-ups) and band
TJ 395 jump p/u
Mke 468 jump p/u
Jen 394 Rx
Mark S 464 Rx
Eric 434 Rx
Kelly 232 no pull ups
Christine 160 no pull ups
Lorena 368 no pull ups