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 same thing. Confused? Here is an example:
Yesterday was a max effort work day- which means the intention is to get as much work done in a given period of time- then rest for that same amount of time. Today is also a max effort day- by the work rest ratio is 2:1 (rather than yesterday’s 1:1) and today’s interval work duration is much shorter- only 20 seconds. That means two training sessions done back-to-back with max effort stimulus. This is rare- as we usually do not program these types of WODs two days in a row. But it is good to occasionally repeat something… because sometimes the demands of life often require doing the same thing two days in a row.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Two Rounds of Five Tabata Sets* of:
Bike for cals
Box jumps (20/16″)
Decline push ups (feet on high Rogue block)
KB swings (24/20kg USA)
Row for cals
One minute rest before second round
Post high and low rep for each movement
*10 Tabata sets of each movement total for the WOD