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


Workout Notes:

  • If you back is sore from the KBs this week sub swings for conditioning curls (1+1=1)
  • From time to time we stray from our usual 20 mins, or so.  Sometimes our workouts are 4 min long.  Other times they are over 40.  Today's is the latter.  
  • Go hard at Tabatas.  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.