32 Consecutive Tabata Rounds

“Tabata Something Else” is the name of a popular Crossfit WOD (Workout Of the Day). We have a demo video here with round-by-round scores so you can see how you match up in this grueling workout!

Here’s the workout:

  • 8 Rounds of Pullups
  • 8 Rounds of Pushups
  • 8 Rounds of Sit Ups
  • 8 Rounds of Squats

There’s no additional rest period between each exercise (aside from the 10 second rest interval). Good luck!

8 thoughts on “32 Consecutive Tabata Rounds”

  1. How can the most appropriate for boxing..? help please..

    Tabata system..
    punching straight 8 raund
    hook 6 raund uppercut 2 raund..
    after puss up sit up etc..


    20 second knuckle wide push up
    20 second straight punching
    20 second rest
    20 secon knuckle military push up
    20 second hook
    20 second rest
    20 second diamond push up
    20 second uppercut
    20 second rest
    1 min free shadow boxing..

    Before, boxing training after push up, sit up etc.
    no before-after, boxing and push up mix..

    which ?

  2. I have been training for 40 years. I have been doing HIIT for about three years, and tabata specifically for several months now. For the past two months, I have two sets of routines that I alternate between every month. Each routine has three different workouts consisting of 3 different exercises for a 3 day/week regimen. I dropped this from 5–>4–>3 as I felt that I was overtraining. So my question is; is it sufficient to just keep alternating these regimens every month or do I need to mix it up even more? What about using the same 20:10, 8 sets, 3 exercise protocol each workout, should I change that occasionally also?


  3. Hi I am not sure how to download the tabata worksheet! Can you walk me through it please?
    Thank you,

  4. There’s no hard and fast rule for this. It depends on your specific training goals. I was doing 4 rounds of single tabata exercises per workout 5 times per week and I also cut down to 2 cos I thought I was overtraining. Then a few months ago, I started the Tacfit program and that involves 6 tabata exercises and I feel fine. I would say take Tim Ferris (of the 4-Hour Body fame) and be absolutely scientific about it by measuring a baseline whether its body fat% or some other measure. Then see if your training is yielding results.

  5. Hi Emily – if you fill up the form on the right sidebar, you should be taken to a page where you can download the PDF file.

  6. There is the real problem. I have a spreadsheet with my weight and % body fat for the past couple years. Nothing ever changes! Couple pounds either way, couple of % either way.

  7. Need help as a ten year runner who needs weight or exercise conditioning to lose weight,,,

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