A typical Tabata interval workout consists of 4 movements.  Each movement is done for 8 sets, with each set containing 20 seconds of work followed by 10 seconds of rest.  When, for example, 8 sets of rowing are completed, the athlete proceeds to the next movement.

Today we will use 4 movements as usual.  As a small change, we will add an additional set so that 9 sets will be done per movement.  The big change is that instead of finishing all sets in one movement before moving on, we will do 4 sets of each movement and then start back on the top of the list.  We will then complete 3 sets of each movement.  Back to the top of the list.  And finally, complete 2 sets of each movement.

Including rest breaks between movement changes, the WOD will take 23 minutes and 30 seconds 🙂  Be sure to use the breaks (also called “transitions”!) to record the total number of reps completed for that given movement.

Friday’s WOD at 7 and 9am, 3 and 5pm
Noon Open Training Hour
Tabata Sets of max reps during 20s ON, 10s OFF.
row (calories)
toes to bar
decline push ups (toes on 16″ box)
ring row decline (heels on 16″ box)
Post total reps for each movement to chalkboard/journals

Four 20/10s sets/movement
30s break between movements
Three 20/10s sets/movement
30s break between movements
Two 20/10s sets/movement
30s break between movements