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:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
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.
I got a gem of a video for you today. This simple and highly effective workout from trainer Haskel Garmaise can be done in a hotel room or at home – no equipment needed (aside from a good Tabata timer).
What I love about this workout is that it incorporates 2 simple workout protocols – the descending ladder and tabata training protocol followed by a simple ab workout to end.
The “descending ladder” means you perform 10 reps of a particular exercise in the first set, followed by 9 reps, then 8 reps and so on until you work your way down to 1. In this video, the example is as follows:
Set 1: 10 pushups, 10 sit ups and 10 squats
Set 2: 9 pushups, 9 sit ups and 9 squats
Set 3: 8 pushups, 8 sit ups and 8 squats
Set 4: 7 pushups, 7 sit ups and 7 squats
Set 5: 6 pushups, 6 sit ups and 6 squats
Set 6: 5 pushups, 5 sit ups and 5 squats
Set 7: 4 pushups, 4 sit ups and 4 squats
Set 8: 3 pushups, 3 sit ups and 3 squats
Set 9: 2 pushups, 2 sit ups and 2 squats
Set 1: 1 pushups, 1 sit ups and 1 squats
Next, is on to Tabata Exercises. Starting with our all time favorite – burpees, then jump squats, mountain climbers and plyometric lunges. You can either do all these separately as individual Tabata sets each or do it as part of one Tabata circuit.
Finally, the workout is ended with a simple ab routine of standard Ab Crunches or Figure 4 crunches.
Although Haskel Garmaise presented this as a “hotel room” workout when travelling, I think it makes a great total body workout program you can adopt for 3-4 times during the week. It covers all the major muscle groups and is a great cardiovascular workout too.
If you think your regular Tabata routine is too easy – you can always modify it by adding more rounds and doing a second set right after the first.
Here’s an uncut video of Jason Yun doing two 12 round (instead of 8 ) Tabata interval sessions back to back with a 2 minute rest between sets.
In the first modified Tabata set (12 rounds), he’s doing Pushups, Squat jumps, Speed Rows and Monkey Jumps. So you will end up doing 3 rounds of each exercise.
The second set consists of Hindu Pushups, Super Lunges, Diamond Cutters, and Burps.
These are all body weight exercises and no equipment required aside from a good Tabata Timer. Check it out:
