Tabata Stations

Dec 13th, 2018

Category: CrossFit

Tabata Stations

#TBT – Summer 2017

12 Days of CrossFit Southie WOD will be next Tuesday. Don’t be a scrooge…Clear your calendars!


Are you or a friend looking to give CrossFit Southie a try? Now is the time! Check out our holiday specials available now through 12/23. Stop by the front desk or click here to register for the 3-Month Special.

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Warm-up
1 Minute Work/:30 Rest
Pike Ups on Rower
Jump Rope
Strict Toes to Bar
Bike
Single Arm Alt. Russian Swings

Accessory
3×10 KB Floor Press
3×10 Bent-over Row (5 each side)

WOD
Tabata Stations
Row
Double Unders
Toes to Bar*
Bike
Kettlebell swings (2,1.5)

Rest 1 minute between each movement.

Level 2 –1.5,1
Level 1 – 1,0.75, Sit-ups, Singles

Score =sum of the lowest # of reps for each movement

*Sub sit-ups for toes to bar if you choose

Conditioning 4:45 in Southie Orange
Partner WOD
12 Minute AMRAP
1 Mile Run
Then AMRAP
Bike for Calories
Rest 2 Minutes

10 Minute AMRAP
100 Burpees
Then AMRAP
Ski for Max Calories
Rest 2 Minutes

8 Minute AMRAP
X Double Unders
Then AMRAP
Row for Max Calories

*Partition all reps and distance between partners. Report scores to the board