Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

Perform 2 rounds of:

KB swings 25/35
jump rope
box jumps

Post total reps for each exercise to comments


Have you noticed the changes in our Saturday programming? 

Workouts are longer now.  More geared toward raising your HR and keeping it up. 

GPP programming is very specific.  It builds throughout the week.  So, what you do on Thursday is because of what you already did on M,T & W. 

It takes us 5 full days to put our version of what we consider "Fitness for Optimal Health" onto you.  If you made it all the way through the 5 consecutive days of the week M - F, you're done!  Have the weekend off, man.  You earned it. 

If you are, perhaps, looking for just bit more - come in on Saturdays and burn a few off with us.  Or, maybe make up one of the workouts you missed during the week (on the off-chance that happens) during open gym time.  Check your local affiliate to make sure they allow for this.

On today's workout: 

Go hard.  Seriously.  Dr. Tabata's protocol called for 170% of your VO2max during the 20 second "on" portions of this workout.  That is ULTRA intense, like flat-out! 

In 1996 when he published the findings of his HIIT "Tabata" protocol, it initially involved Olympic speed skaters who worked for 4 minutes TOTAL.  Results from these "measly" 4 mins were astonishing.  Athletes using his protocol of 4 mins 4x/wk increased aerobic conditioning at the same rate (actually higher) as those doing steady state cardio training 5x per week for an hour, or more.  The difference was those doing Tabata's also increased anaerobic conditioning.  This was groundbreaking because the steady state athletes gained relatively none.

GPP has learned to adapt Dr. Tabata's workouts to serve our needs better.  Purists will say, "anything more than 4 mins is wasteful and unnecessary."  We disagree.  We've found amazing health and fitness benefits in expanding this protocol.  We are convinced that there is nothing wasteful, or unnecessary about tremendous health and fitness benefit.   


Find yourself in a position where you are out and about using your fitness this weekend, please snap a pic and send it to us.  We'd love to feature your pic on the site. 


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