Category Archives: Tabata

HSPU and T2B then V-Ups, Burpees, Thrusters and Rowing

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Every 90 seconds for 18 minutes

  • Even – 4 – 6 x Handstand Pushups
  • Odd – 6 – 8 x Strict Toes to Bar

Then 4 x 20/10 tabatas (4 minutes/8 rounds each tabata), rest 2 minutes between tabatas:

  • Tabata 1 – V-Ups
  • Tabata 2 – Sandbag Thrusters @ 30lbs
  • Tabata 3 – Burpees
  • Tabata 4 – Row

Stick to one exercise per 4 minute tabata, then switch to the next for the next 4 mintue tabata, etc.

Results:  Forgot to count the tabatas, generally tried to keep rep count constant per round.  Worked good for all but the V-Ups, started with 9 reps and ended with 6.  Thrusters kept to a steady 8 reps.  Burpees 6.  Rowed total of 20 calories or so.

Presses then Core Tabatas and Hip Extensions

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Every 2 minutes for 10 minutes

  • 3 – 4 x Strict Press

Then every 2 minutes for 10 minutes

  • 3 – 4 x Push Press @ final weight from Strict Presses

Then a standard Tabata alternating

  • Mountain Climbers
  • Dynamic Planks (Up to hands-down to elbows)

Then a standard Tabata alternating

  • Superman Hold
  • Hollow Hold

Then not for time

  • 30 x Weighted Hip Extensions @ 35lbs (shoulders on bench, 35lb plate on lap)

Results:  Strict Press finished with 3 x 135lbs. Push Press @ 135lbs.

Cleans then KBS, Burpees and Push Press

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Not for time do 5 rounds of

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Squat Clean
  • Rest 90 seconds

Three sets for max reps of:

  • 45 seconds of Kettlebell Swings (24 kg)
  • 15 seconds Rest
  • 45 seconds of Burpees
  • 15 seconds Rest
  • 45 seconds of Push Press (75 lbs/35kg)
  • 15 seconds Rest

Results:  For the clean complex did 95,115,120,125,130lbs.  For the metcon, did 60,50,50 for a total of 160 reps.

Back Squats and Toes to Bar then 3 Tabatas

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5 rounds of

  • 5 x Back Squats @ 165lbs/75kg
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 Tabatas (one exercise per tabata) for total calories/reps

  • Row
  • Kettlebell Swings
  • Russian Twist @ 10kg

Results:  23 cal/88 reps/73 reps (184 total)

Tabata Barbell

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Do 4 standard 4 minute, 8 interval, 20/10 tabatas.  Rest 1 minute between each.  Count total reps for all 32 intervals.

  • Tabata Deadlift @ 135 lb
  • Tabata Hanging Power Clean @ 65 lb
  • Tabata Front Squat @ 75 lb
  • Tabata Push Press @ 65 lb

Results:  This was a short workout (only 15 minutes total).  Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.