This morning in my CrossFit class we did a form of High-intensity Interval Training (HIIT) called the Tabata Method. HIIT is an intense cardio exercise method that really improves performance with short training sessions and burns a lot of fat in a short and intense workout. Tabata uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest for 8 cycles repeated continuously for 4 minutes. Today we did the C2 Rower, Burpees, Pull-ups, and Kettlebell Swings. So, 4 min Tabatas of each of those 4 exercises.

It basically works like this, using the C2 Rower as an example:

• Round 1: Row as hard as you can for 20 seconds, then rest for 10 seconds
• Round 2: Row as hard as you can for 20 seconds, then rest for 10 seconds
• Round 3: Row as hard as you can for 20 seconds, then rest for 10 seconds
• Repeat until you have finished all 8 rounds back to back (no stopping between rounds)
• Record your distance rowed to track your performance
• Move on to the next exercise. For example, now do a Tabata of Burpees

Warmup:

• Roller
• Stretching
• Kipping pull-ups
• Squats
• Push-ups
• Sit-ups
• Battling rope (see video at the end of this post)
• Short run

Strength Training:

• 5.3.1 Dead Lift (see dead lift technique videos)

Conditioning:

A set of 4 different Tabata exercises (8 cycles of 20 seconds on and 10 seconds off for each of the following):

CrossFit Kettlebell Swings Video

This is one tough lady!

Kipping Pull-up Training Video

Battling Rope Video