Category Archives: Tabata

Tabata Time

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Inspired by a Spartan workout I saw on Instagram.  Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.

  • Round 1:  20 seconds Double Unders
  • Round 2:  20 seconds Hand Release Pushups
  • Round 3:  20 seconds Renegade Rows @ 12kg
  • Round 4:  20 seconds V-Ups
  • Round 5:  20 seconds Handstand Hold
  • Round 6:  20 seconds Box Jumps

Rest 1 minute then repeat for a total of 6 sets.

Results:  Maintained 12 pushups, 30 double unders, 8 box jumps per round.  Worked out well.

Russian Twists, Situps and Mountain Climbers then Deadlifts

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For max reps do 3, 4 minute, 20/10 Tabatas (8 rounds each), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Abmat Situps

Then take 15-20 minutes and work up to a heavy

  • 3 x Deadlifts

Rest at least 2 minutes between lifts.

Results:  Mountain Climbers 165 reps, Russian Twists 61 reps, Situps 65 reps.  Deadlifts 135-155-170-185-205-225-275lbs/125kg. 

Pullups, Plate Walks, Situps and some Tabatas

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Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas

  • Tabata 1 – Mountain Climbers
  • Tabata 2 – Russian Twists
  • Tabata 3 – Dynamic Planks

Then EMOM for 15 minutes (5 rounds of each)

  • 1st, 4th, 7th, 10th, 13th Round – 5 x Strict Pullups
  • 2nd, 5th, 8th, 11th, 14th Round – 6 x Handstand Plate Walks
  • 3rd, 6th, 9th, 12th, 15th Round – 7 x Weighted Situps @ 30lbs

Results:   For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.  

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.