05.03.12 WOD

Tabata method

A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol. 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.

WOD:

Tabata Sit ups

Rest 1 minute

Tabata Squats

Rest 1 minute

Tabata Pull ups

You will do 20 seconds of work followed by 10 seconds of rest for a total of 8 intervals.
You will then rest 1 minute and repeat that for the next two Tabatas. 

Add the lowest score from each Tabata to get your score.