Ah, the familiarity of the old “Tabata Interval.” A tried and true method of increasing aerobic capacity via anaerobic training. Today is a little different in terms of how the Tabata set is completed. Typically we go through 8 rounds of 20 seconds ON and 10 seconds OFF before moving to the next movement. Today we hit just 5 rounds before changing movements. Go through all 4 movements, take a full minute rest… then repeat another 5 rounds. Result= 2 more sets of work than the usual Tabata. Rationale= keep switching things up. As soon as you expect the expected… change it. Usually.
And I mean usually because SOMETIMES changing it up means doing the exact same thing. Confused? Here is an example:
Last night’s 5pm Specialty class included thrusters with the rep scheme 21-15-9 at 43/29kg. Just the day before, the group WOD was thrusters with the rep scheme 21-15-9 at 43/29kg. Since we usually do very different movements from day-to-day and week-to-week. It is good to occasionally repeat something… because sometimes the demands of life require doing the same thing two days in a row.
Paul’s angle of repose suggests that all 4 rounds of 1 mile assault bike sets are complete. It is so.Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Two Rounds of Five Tabata Sets* of:
Air squat
KB swings (24/20kg USA)
Scott ups (25/10kg)
Feet elevated push ups
One minute rest before second round
Post high and low rep for each movement
*10 Tabata sets of each movement total for the WOD
Thursday 5pm open training hour
