Tabata, Understand WHY It Works!

Jan 12th, 2016

Category: CrossFit

Tabata, Understand WHY It Works!

Chris P

Chris P

The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model that included 8 intervals of 20 seconds of work, followed by 10 seconds of rest. The workout included rests equals only 4 minutes!

Dr. Izumi Tabata performed this study over a 6 week period. Group A did one hour of moderate-intensity exercise 5x per week. Group B did the high-intensity Tabata-style training. Group A did 1,800 minutes of training versus 120 minutes of training for Group B. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level of Group B increased 28%. The results speak for themselves.

Tabata workouts will boost your metabolism and heart rate immediately. Because you are performing these exercises at a very high intensity, the body will be forced to work much harder to keep up. This will cause your heart rate and your metabolism to increase, which favors fat loss without sacrificing muscle. The best part? Your metabolism will remain high not only during the workout, but for hours after the workout. This means that your body will be burning fat while sitting at your desk or couch!

Strength
Front Squat
2-2-2-1-1-1

WOD
Tabata Mash
1. Double Unders
2. Front Squat (75,55)
3. Sit-ups
4. Kettlebell Swings (1.5,1)

Level 2- (1, 0.75), (65,45)
Level 1- (0.75,0.5) (55,35),singles

Complete an entire Tabata (8 sets) before moving to the next station. Score is the sum of the lowest round of each Tabata
1 minute of rest between each movement.

Conditioning Class: WOD
4 Rounds
1:00 on (max reps), :30 rest
1. Calories on Airdyne
2. Burpees
3. Calories on Rower
4. Calories on Ski Erg
Complete 4 rounds at 1 station, then rotate.

Conditioning Class: Core
2 Rounds
20 Hug-a-Twinky
15 Hip Extensions
10 GHD Sit ups

DISCUSSION 20 Comments

  1. Ryan Gould 01/13/2016 at 4:49 am

    FS: 220#
    WOD: 36 Rx

  2. jason barrow 01/13/2016 at 2:06 am

    Wild night with some bell ringing by the 7PM crew.
    Front Squat: 235×1
    WOD: 51 Rx

  3. Trevor Crean 01/13/2016 at 1:43 am

    Sq: 220# (15lb pr)
    WOD: 51 Rx (28,7,10,6)
    My ego needed this after yesterday’s disaster.

  4. Joel 01/13/2016 at 1:22 am

    FS: 205 (5#PR)
    WOD: 28 (38 singles, 7 FS, 10 sit-ups, 8 russians)

  5. KB 01/13/2016 at 1:09 am

    95 for front squat no score on Wod concentrated on working hard fun class
    Goose representing with the Braintree Tshirt ?? Went from a Southie yuppie to Braintree hick real quick 🙂

  6. lizowiz 01/12/2016 at 11:36 pm

    Front squat: 155
    Wod: 59 rx ( 30, 7, 13, 9)

  7. Nick Alonso 01/12/2016 at 10:07 pm

    FS: 205

    WOD 32 Rx

  8. Molly 01/12/2016 at 4:01 pm

    I had dubs right before I started, then lost them. Need to work on calming the eff down before i start them.
    FS: 125#
    WOD: 35 L2.

  9. Eddy 01/12/2016 at 3:18 pm

    FS: 235# (failed 255 which was dumb)
    WOD: 27 w/GHD sit-ups

  10. Brian M. Maser 01/12/2016 at 2:39 pm

    Strength: 295#
    WOD: 33 w/ GHD sit-ups

  11. Crowley 01/12/2016 at 2:19 pm

    front squat: up to 255# – from the floor
    wod: 34 rx

  12. melstec 01/12/2016 at 1:53 pm

    FS: 145×5
    WOD: 30 with GHDs

  13. Frawls 01/12/2016 at 1:42 pm

    FS: 255 – starting to feel good again
    WOD: 30* Rx w/ GHD
    *Rope broke on first rep of final round so 25 if I take the 0 on dubs.

  14. Ben Brauer 01/12/2016 at 1:41 pm

    FS: 335# – 5# PR
    WOD: 34 Rx

  15. Jason 01/12/2016 at 1:11 pm

    FS: 275# 10# PR ran out of time but felt like I had some more to go.
    WOD: 35 Rx

  16. Morgan 01/12/2016 at 12:08 pm

    FS: 205. Failed 215
    Wod: 39rx