WODs for Monday, 4/23/12

Tabata for everyone today…What is Tabata?

Tabata method – Named after its developer Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan.

A popular regimen based on a 1996 studyuses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).  In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO₂max) training 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

KB Class WOD:
Tabata KB

Pull Ups
KB Sumo Deadlift High Pulls
Push Ups
Squats (with the KB in the front squat rack position)

CF Class WOD:
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up