Today's WOD - Tabata Fight Gone Bad

Michael Bruno · 03-26-2007, 09:13 AM

Ok,
Just started and never done one of these before. Need someone to help a dumb grunt:
- 8 intervals of each of the 5 exercises - So, do each exercise for 20 sec's and then move on to the next exercise. When done with 1 interval of all 5 exercises - rest for 10 sec's - then start again? Do it all 8 times? Thanks much for the help!

Mike

Robert D Taylor Jr · 03-26-2007, 09:58 AM

Mike,
I'm not exactly a dumb grunt, more like a dumb deck ape, but as I understand it a Tabata series is 20 on 10 off for 8 cycles. I interpret this workout as primarily pain, but done by doing 8 cycles of each exercise, followed immediately by 8 cycles of the next exercise. until death or completion whichever comes 1st.

Michael Bruno · 03-26-2007, 10:17 AM

Thanks Rob,
The video is misleading I think - just because it doesn't show the exact workout - cause it can be modified in a bunch of ways. I'm still unsure how they want it done - laugh. Every time I reread... I don't know

Jeff Schmulbach · 03-26-2007, 10:59 AM

Newbie Question:

I do not have a rower and I've read that your're supposed to substitute it with SDLHP. Well, SDLHP are a part of this workout, so do you do them twice or sub them with something else?

Thanks in advance.

(Message edited by coachs on March 26, 2007)

Ian Carver · 03-26-2007, 11:50 AM

Robert you are right. Do each exercise for the full Tabata cycle of 8 rounds then move on. As far as not having a rower for FGB, I get stuck in the same boat, so I use the treadmill in it's place and count calories there. I would turn it up as high as it will go and sprint, then rest, then go again. Just don't blow your footing!! The calories may be a few points shy from the rower and I know some people won't like this sub, but when it's all you have, it's all you have. Take care and stay fit.

Jason Billows · 03-26-2007, 12:06 PM

When I didn't have a rower I would sub skipping. It doesn't even come close to working your body in the multitude of ways that rowing does, but tabata double unders was still a killer workout.

Michael Bruno · 03-26-2007, 01:44 PM

Ok,
I just did it. I also talked to a few other cross fit Marines - we read it the same. Each exercise 20 seconds. Count how many reps for the applicable ones. Rowing - just 20 seconds. After you complete once cycle of pain - you rest 10 seconds. Then you do it all over again. Well, regardless whether it was right or wrong, it was an insane workout. Enough to kill a full grown male gorilla. Awesome workout!!!

Skylar Cook · 03-27-2007, 04:26 PM

Let's get this straight. The workout will go as follows:

20 seconds Wall-ball 20 pound ball, 10 ft target for max reps
10 seconds of rest
20 seconds Wall-ball 20 pound ball, 10 ft target for max reps
10 seconds of rest
20 seconds Wall-ball 20 pound ball, 10 ft target for max reps
10 seconds of rest
20 seconds Wall-ball 20 pound ball, 10 ft target for max reps
10 seconds of rest
20 seconds Wall-ball 20 pound ball, 10 ft target for max reps
10 seconds of rest
20 seconds Wall-ball 20 pound ball, 10 ft target for max reps
10 seconds of rest
20 seconds Wall-ball 20 pound ball, 10 ft target for max reps
10 seconds of rest
20 seconds Wall-ball 20 pound ball, 10 ft target for max reps
10 seconds of rest

20 seconds Sumo deadlift high-pull 75 pounds for max reps
10 seconds of rest
20 seconds Sumo deadlift high-pull 75 pounds for max reps
10 seconds of rest
20 seconds Sumo deadlift high-pull 75 pounds for max reps
10 seconds of rest
20 seconds Sumo deadlift high-pull 75 pounds for max reps
10 seconds of rest
20 seconds Sumo deadlift high-pull 75 pounds for max reps
10 seconds of rest
20 seconds Sumo deadlift high-pull 75 pounds for max reps
10 seconds of rest
20 seconds Sumo deadlift high-pull 75 pounds for max reps
10 seconds of rest
20 seconds Sumo deadlift high-pull 75 pounds for max reps
10 seconds of rest

20 seconds Box Jump 20" box for max reps
10 seconds of rest
20 seconds Box Jump 20" box for max reps
10 seconds of rest
20 seconds Box Jump 20" box for max reps
10 seconds of rest
20 seconds Box Jump 20" box for max reps
10 seconds of rest
20 seconds Box Jump 20" box for max reps
10 seconds of rest
20 seconds Box Jump 20" box for max reps
10 seconds of rest
20 seconds Box Jump 20" box for max reps
10 seconds of rest
20 seconds Box Jump 20" box for max reps
10 seconds of rest
20 seconds Box Jump 20" box for max reps
10 seconds of rest

20 seconds Push-press 75 pounds for max reps
10 seconds of rest
20 seconds Push-press 75 pounds for max reps
10 seconds of rest
20 seconds Push-press 75 pounds for max reps
10 seconds of rest
20 seconds Push-press 75 pounds for max reps
10 seconds of rest
20 seconds Push-press 75 pounds for max reps
10 seconds of rest
20 seconds Push-press 75 pounds for max reps
10 seconds of rest
20 seconds Push-press 75 pounds for max reps
10 seconds of rest
20 seconds Push-press 75 pounds for max reps
10 seconds of rest

20 seconds Rowing for max calories
10 seconds of rest
20 seconds Rowing for max calories
10 seconds of rest
20 seconds Rowing for max calories
10 seconds of rest
20 seconds Rowing for max calories
10 seconds of rest
20 seconds Rowing for max calories
10 seconds of rest
20 seconds Rowing for max calories
10 seconds of rest
20 seconds Rowing for max calories
10 seconds of rest
20 seconds Rowing for max calories
10 seconds of rest

Top to bottom exactly as written, no extra rests, etc.

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03-26-2007, 09:13 AM	#1
Michael Bruno Member Profile: Join Date: Mar 2007 Location: Quantico Virginia Posts: 13	Ok, Just started and never done one of these before. Need someone to help a dumb grunt: - 8 intervals of each of the 5 exercises - So, do each exercise for 20 sec's and then move on to the next exercise. When done with 1 interval of all 5 exercises - rest for 10 sec's - then start again? Do it all 8 times? Thanks much for the help! Mike

03-26-2007, 09:58 AM	#2
Robert D Taylor Jr Member Profile: Join Date: Feb 2007 Location: Chesapeake VA Posts: 300	Mike, I'm not exactly a dumb grunt, more like a dumb deck ape, but as I understand it a Tabata series is 20 on 10 off for 8 cycles. I interpret this workout as primarily pain, but done by doing 8 cycles of each exercise, followed immediately by 8 cycles of the next exercise. until death or completion whichever comes 1st.

03-26-2007, 10:17 AM	#3
Michael Bruno Member Profile: Join Date: Mar 2007 Location: Quantico Virginia Posts: 13	Thanks Rob, The video is misleading I think - just because it doesn't show the exact workout - cause it can be modified in a bunch of ways. I'm still unsure how they want it done - laugh. Every time I reread... I don't know

03-26-2007, 10:59 AM	#4
Jeff Schmulbach Member Profile: Join Date: Mar 2007 Location: Galva IL Posts: 2	Newbie Question: I do not have a rower and I've read that your're supposed to substitute it with SDLHP. Well, SDLHP are a part of this workout, so do you do them twice or sub them with something else? Thanks in advance. (Message edited by coachs on March 26, 2007)

03-26-2007, 11:50 AM	#5
Ian Carver Affiliate Profile: Join Date: Feb 2006 Location: Sacramento CA Posts: 326	Robert you are right. Do each exercise for the full Tabata cycle of 8 rounds then move on. As far as not having a rower for FGB, I get stuck in the same boat, so I use the treadmill in it's place and count calories there. I would turn it up as high as it will go and sprint, then rest, then go again. Just don't blow your footing!! The calories may be a few points shy from the rower and I know some people won't like this sub, but when it's all you have, it's all you have. Take care and stay fit.

03-26-2007, 12:06 PM	#6
Jason Billows Member Profile: Join Date: Aug 2005 Location: Ottawa Ontario Posts: 384	When I didn't have a rower I would sub skipping. It doesn't even come close to working your body in the multitude of ways that rowing does, but tabata double unders was still a killer workout.

03-26-2007, 01:44 PM	#7
Michael Bruno Member Profile: Join Date: Mar 2007 Location: Quantico Virginia Posts: 13	Ok, I just did it. I also talked to a few other cross fit Marines - we read it the same. Each exercise 20 seconds. Count how many reps for the applicable ones. Rowing - just 20 seconds. After you complete once cycle of pain - you rest 10 seconds. Then you do it all over again. Well, regardless whether it was right or wrong, it was an insane workout. Enough to kill a full grown male gorilla. Awesome workout!!!

03-27-2007, 04:26 PM	#8
Skylar Cook Member Profile: Join Date: Jan 2007 Location: Jupiter FL Posts: 616	Let's get this straight. The workout will go as follows: 20 seconds Wall-ball 20 pound ball, 10 ft target for max reps 10 seconds of rest 20 seconds Wall-ball 20 pound ball, 10 ft target for max reps 10 seconds of rest 20 seconds Wall-ball 20 pound ball, 10 ft target for max reps 10 seconds of rest 20 seconds Wall-ball 20 pound ball, 10 ft target for max reps 10 seconds of rest 20 seconds Wall-ball 20 pound ball, 10 ft target for max reps 10 seconds of rest 20 seconds Wall-ball 20 pound ball, 10 ft target for max reps 10 seconds of rest 20 seconds Wall-ball 20 pound ball, 10 ft target for max reps 10 seconds of rest 20 seconds Wall-ball 20 pound ball, 10 ft target for max reps 10 seconds of rest 20 seconds Sumo deadlift high-pull 75 pounds for max reps 10 seconds of rest 20 seconds Sumo deadlift high-pull 75 pounds for max reps 10 seconds of rest 20 seconds Sumo deadlift high-pull 75 pounds for max reps 10 seconds of rest 20 seconds Sumo deadlift high-pull 75 pounds for max reps 10 seconds of rest 20 seconds Sumo deadlift high-pull 75 pounds for max reps 10 seconds of rest 20 seconds Sumo deadlift high-pull 75 pounds for max reps 10 seconds of rest 20 seconds Sumo deadlift high-pull 75 pounds for max reps 10 seconds of rest 20 seconds Sumo deadlift high-pull 75 pounds for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Box Jump 20" box for max reps 10 seconds of rest 20 seconds Push-press 75 pounds for max reps 10 seconds of rest 20 seconds Push-press 75 pounds for max reps 10 seconds of rest 20 seconds Push-press 75 pounds for max reps 10 seconds of rest 20 seconds Push-press 75 pounds for max reps 10 seconds of rest 20 seconds Push-press 75 pounds for max reps 10 seconds of rest 20 seconds Push-press 75 pounds for max reps 10 seconds of rest 20 seconds Push-press 75 pounds for max reps 10 seconds of rest 20 seconds Push-press 75 pounds for max reps 10 seconds of rest 20 seconds Rowing for max calories 10 seconds of rest 20 seconds Rowing for max calories 10 seconds of rest 20 seconds Rowing for max calories 10 seconds of rest 20 seconds Rowing for max calories 10 seconds of rest 20 seconds Rowing for max calories 10 seconds of rest 20 seconds Rowing for max calories 10 seconds of rest 20 seconds Rowing for max calories 10 seconds of rest 20 seconds Rowing for max calories 10 seconds of rest Top to bottom exactly as written, no extra rests, etc.