CF Benchmark WOD - "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the:
First 8 intervals are Pullups
Second 8 intervals are Pushups
Third 8 intervals are Situps
Last 8 intervals are Squats
There is no rest between exercises.
Post total reps from all 32 intervals. Compare to April 2010
A little warmup using the 5 D's! Dodge, duck, dip, dive, and dodge!
How did Tabata come about?
Tabata
was founded by a Japanese scientist named Izumi Tabata and fellow
colleagues at a department of physiology in Japan. Izumi and his fellow
scientists decided to conduct a study to compare moderate intensity
training with high intensity training.
He conducted the tests on 2 groups of athletes; 1 of the groups used
the moderate intensity interval training and the other using high
intensity interval training.
In group one; the athletes were training in moderate intensity
workouts (70% intensity) for five days a week for a total of six weeks
with each training session lasting an hour.
Group two trained in the high intensity workouts for 4 days a week
for a total of 6 weeks with each session lasting 4 minutes, at 20
seconds of intense training (170% intensity) and 10 seconds of rest.
What were the results of the tests?
Group 1 had a significant increase in the aerobic
system (cardiovascular system). However, the anaerobic system (muscles)
gained little or no results at all.
Group 2 showed much improvement in all their athletes. Their aerobic
systems increased much more than group ones, and their anaerobic systems
increased by 28%.
Conclusion? Not only did high intensity interval training have more
of an impact on the aerobic systems; it had an impact on the anaerobic
systems as well.
So what does a basic Tabata training design look like?
Any exercise can be incorporated into the Tabata training. However
the basic outline of the Tabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds
Coach Burgener - June 29-30
