Crossfit Tabata Workout (Not for Everyone)

This workout is not for everyone. If you’re a member of a Crossfit box (gym) then you can give this one a go.

Lauren Stallwood demonstrates this 4 Minute CrossFit-style Tabata workout. Perform each movement for 20 seconds followed by a 10 second rest. Repeat entire workout as many times as you’d like!

The Workout consists of Ring Muscle-Ups -Thrusters -Burpees -Assault Bike x2

Credit: Lauren Stallwood https://www.instagram.com/lozstallwood2/

Tabata “Fight Gone Bad”

Some Crossfit workouts are down right brutal. This one is exceptionally brutal. Aptly named “Fight Gone Bad”, it involves 40 consecutive Tabata rounds of 5 exercises with no additional rest in between exercises.

Here are the 5 exercises:

  1. Wall-ball 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull 75 pounds (Reps)
  3. Box Jump 20″ box (Reps)
  4. Push-press 75 pounds (Reps)
  5. Row (Calories)

You basically set up a station for each exercise and you will perform all 8 rounds of Tabata intervals on each station before moving on to the next exercise.

After completing all the 5 stations above, you end up doing is 40 consecutive Tabata intervals. Enjoy.

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!

Crossfit “Tabata This”!

“Tabata This” is the name of a classic Crossfit workout-of-the-day (WOD).

The 4 Tabata exercises and sequence of this workout is as follows:

  • 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

So to be clear:

You do 8 sets of 20 seconds on/10 seconds rest for rowing; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for squats; then you rest one minute, then you do 20 seconds on/ 10 seconds off for pull ups, etc.

The whole workout should take 24 minutes (4 minutes per Tabata interval per exercise, 1 minute of rest between exercise).

Now for clarification on the scoring:

The Tabata score is the least number of reps performed in any of the eight intervals. For rowing, the unit that is measured is “calories”. So for example – let’s say in your 8 rounds of pull ups, the lowest number was on your last round where you did 8, then your score for pull ups is 8.

Now let’s see how your scores stack up compared to these guys:

Special Note:

If you don’t have a rower, you can substitute that with sumo-dealift high pulls with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin.