Tabata Burpees
Wanted a quick finisher after kf class to empty the tank.
- Tabata Burpees (9, 8, 7, 7, 7, 7, 7, 6)
Total score: 58. Meh.
Previously: 54 on 11/12/09; 58 on 4/25/09; 60 on 3/11/09; 66 on 11/18/08
All posts tagged "tabata"
Tabata Something Similar
Sorta like ‘Tabata Something Else’ from Crossfit, but modified so the exercises are performed in a circuit, rather than focusing on one exercise for 4 minutes before moving on. Everything done Tabata style (20 sec work followed by 10 sec rest):
- Pullups (8)
- Pushups (10)
- Situps (12)
- Squats (16)
Repeat circuit 8x for 16 minutes total.
The numbers are higher than they would have been had this been a true Tabata workout, but I didn’t do it circuit-style as an easy way out. This is harder in some ways because you muscular endurance isn’t the limiting factor so much so you have to keep moving - more work in the same time period. Anyway, it kicked my ass.
Bitter 16
I headed out to Washington Park for a Sweet 16-style Tabata workout. I originally wanted to use my jump rope, but it was too windy, so I modified on the fly:
- Tabata Mountain Climbers
- Tabata Pushups (8)
- Tabata Chinnies
- Tabata Squats (16)
Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four minutes. Disappointing effort all around here. Just wasn’t feeling great today. Finished with 6 x 50m sprints while the soccer-playing pissclams started to take over the field.
Hybrid Tabata Intervals
In honor of Frank’s 20th birthday, ran through the following circuit:
- Lateral jumps
- Pushups (20, 20, 20, 18, 17, 16, 16, 18)
- Squats (20, 20, 20, 20, 19, 18, 20, 20)
- Sandbag ground and pound
- Plank hold
Repeat circuit 8x for 20 minutes total.
Hybrid tabatas are done in a circuit, rather than focusing on one exercise for 4 minutes before moving on. So each round was 20 sec of each exercise. Choosing the plank hold was a big mistake since 20 seconds of the plank is not challenging. Had we done chinnies or something instead, this whole thing would have been much harder.
2010: A Tabata Odyssey
Lifted a nifty New Year’s themed workout. It’s 2010, so it’s all about Tabatas (20/10, get it?):
- Tabata Mountain Climbers
- Tabata Jump Rope
- Tabata Pullups (8, 7, 6, 6, 6, 6, 6, 6)
- Tabata Jump Squats (8, 7, 7, 7, 7, 8, 7, 8)
The first two were exercises I ‘liked’ and the second two were ones that I didn’t. I think this was also my first time doing tabata pullups.
Tabata Burpees
Used this as a finisher after practice.
- Tabata Burpees (8, 8, 7, 7, 6, 6, 6, 6)
Total score: 54, which is crumby, but I was dealing with some leftover chestal soreness from a recent bout with tabata pushups.
Previously: 58 on 4/25/09; 60 on 3/11/09; 66 on 11/18/08
Bittersweet 16
I was planning on doing the straight up Sweet 16 today, but my jump rope broke when I was stretching it out during warmup so I had to mix it up:
- Tabata Mountain Climbers
- Tabata Squats (18)
- Tabata Mountain Climbers
- Tabata Pushups (8)
Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four minutes. Felt like absolute doodoo on those pushups at the end.
Tabata Twenty
Out behind the Old Stone House, along with every kid under 7 in Park Slope:
- Tabata Jump Rope
- Tabata Box Jumps (7)
- Tabata Jump Rope
- Tabata Decline Pushups (12)
- Tabata Jump Rope
The number in parentheses is the lowest number of reps completed in the work intervals (a la Crossfit). I tried to maintain the high-knee-sprint-in-place style of jumping rope throughout, but the middle section was mostly regular skipping. The decline pushups were done with my hands on the wall I used for box jumps. Surprisingly, I only was only interrupted by kids walking along the wall once!
Sweet 16
Frank and I tackled an old favorite today - Ross’s Sweet 16.
- Tabata Heavy Bag combinations
- Tabata Squats (20, 20, 20, 19, 16, 16, 16, 16)
- Tabata Heavy Bag combinations
- Tabata Pushups (20, 15, 10, 10, 10, 10, 10, 9)
Tabata intervals of each exercise - 8 rounds for 4 minutes. A total of 16 minutes of fun. Man, I can’t believe how hard I faded on those squats. Tabata pushups may be my least favorite thing ever.
Workout from Ross Enamait’s Infinite Intensity.
Double Under Intervals + Tabata Burpees
Headed out to the newly turfed, but not-yet-open Washington Park in Park Slope for some rope work:
- 5 x 2 min Double Unders (100, 92, 82, 84, 94)
Total work time: 10 minutes. Resting 2 minutes between sets. That’s an improvement of +17 from last time.
I was wearing shorts this time, so there are no excuses. My shoulders are the first to go here and once they’re fatigued, my form goes out the window and it’s really hard to get in the groove. I’ll keep working at it. Finished with a tabata burpee burnout:
- Tabata Burpees (9, 8, 8, 7, 7, 6, 6, 7)
Totally cooked and -2 burpees from last time.
Previously: 3/11/09
Hybrid Tabata Intervals
Follow the tabata interval protocol (20 seconds work/10 seconds rest) for the following exercises, in a circuit:
- Burpees (9, 9, 9, 8, 8, 8, 8, 8)
- Mountain Climbers
- Pushups (22, 17, 14, 15, 14, 14, 15, 13)
- Squats (19, 20, 20, 20, 20, 20, 20, 20)
- Chinnies
Repeat circuit 8x for 20 minutes total.
This is a real ass kicker. My burpee numbers improved slightly from last time (+3), squats were about the same (+1), and pushups improved significantly (+15). I think it’s partly due to spacing out the burpees and pushups, but also because I didn’t pace myself on the pushups this time - I just went to failure each set.
Previously: 11/22/08
Double Under Intervals + Tabata Burpees
Grabbed the rope and got to work after class:
- 5 x 2 min Double Unders (101, 89, 91, 73, 81)
Total work time: 10 minutes. Resting 2 minutes between sets.
Very frustrating workout, my numbers were much better last time. I was wearing my baggier kung fu pants today, which made it very difficult to get going once I tripped up. I think this is the last time I do this one in my kung fu uniform. Finished with a tabata burpee burnout:
- Tabata Burpees (10, 9, 8, 7, 7, 6, 6, 7)
Also lousy numbers compared to the last time I did this fresh, but I was pretty cooked by the time I started these today.
100 Burpee Challenge + Tabata Burnout
After walking all over Maui looking for a nice quiet stretch of beach to do some sprints, bear crawls, and crab walks, I gave up and settled for one of my least favorite workouts.
- 100 Burpees (rest 2 min)
- Tabata Squats (16)
- Tabata Pushups (8)
Total time for the 100 burpees: 6:14. The sun and sand slowed me down a little, but I’m not sure my partitioning strategy was so solid. I broke down the 100 burpees like this: 15, 10, 15, 10, 15, 10, 10, 15 and I was reall slogging on the last few sets. It sure was nice to jump into the Pacific to cool down after I was all done.
Previously: 6:06 on 10/26/08.
Salty 16
I’m running out of taste-based name variations for the Sweet 16 workouts.
- Tabata Jump Rope (high-knee sprint-in-place)
- Tabata Medicine Ball Slams (18, 19, 18, 18, 18, 17, 18 18)
- Tabata Jump Rope (high-knee sprint-in-place)
- Tabata Burpees (9, 9, 8, 7, 6, 6, 6, 6)
Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four minutes. I hit the wall pretty hard on the last few sets of burpees here. I was hoping for 8 burpees every round.
Sour 16
Like the Sweet 16, but less sweet.
- Tabata Jump Rope (high-knee sprint-in-place)
- Tabata Mountain Climbers
- Tabata Jump Rope (high-knee sprint-in-place)
- Tabata Grasshoppers
Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four minutes. Torturous after today’s core workout.
