Tuesday, June 23, 2009

Tuesday, June 23, 2009

Tabata This
Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are squats, the second eight intervals are rowing, the third eight intervals are pull-ups, the fourth eight intervals are sit-ups, and finally, the last eight intervals are pushups. There is a one-minute rotation break between exercises.

Each exercise is scored by the lowest number of repetitions (calories on the rower) in each of the eight intervals. During the one minute rotation break, the clock is not stopped, but kept running.

This workout is scored by the total score from each of the five exercises.

workout courtesy of crossfit.com


  1. train2live | June 23, 2009 at 6:00 am


    If I don’t have a rowing machine should I substitute the treadmill?

    Dave O

    • coach | June 23, 2009 at 6:53 am

      Thanks Dave,

      Do you have a barbell or 45-lb. dumbbell that you can substitute sumo deadlift high-pulls? If so, just count single repetitions.


  2. train2live | June 23, 2009 at 8:23 am

    Ok thanks, John.

  3. coach | June 23, 2009 at 9:38 am

    Rebekka E.: 33 (sub: jump/kip pull-up, 3 risers)
    Sakar P.: 32 (sub: jump/kip pull-up, 2 risers)
    Jessica H.: 40 (sub: jump/kip pull-up)
    Joe P.: 40 (sub: jump/kip pull-up)
    Ted K.: 29
    David C.: 18 (sub: jump/kip pull-up)
    Mayra C.: 41 (sub: jump/kip pull-up, 4 risers)
    Amy D.: 34 (sub: jump/kip pull-up, step)

  4. daviesag | June 23, 2009 at 11:50 am

    Didn’t we do this tabada series once before (I think it was a Friday)? Do we have scores for that?

    • coach | June 23, 2009 at 1:33 pm


      The last Tabata series we did was on May 15, but it was a different order, there was no rowing or rest between exercises, and we scored the total number of repetitions. It was a totally different workout.


      • daviesag | June 23, 2009 at 3:01 pm

        Thanks, John. I remembered doing squats in the prior Tabata, so I thought maybe they were the same. One Tabata series is just like another to me. The end result is always the same – How can I feel so tired when the repetitions were over such a short period and even had rest breaks in between!

  5. bibihan | June 23, 2009 at 12:22 pm

    Lisa: 38 (sub jump pull-up, step)

  6. capitalpressure | June 23, 2009 at 1:24 pm

    32 Jeff W.

  7. bharvey23 | June 23, 2009 at 7:59 pm



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