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.


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8 Responses to “Crossfit “Tabata This”!”

  1. Matt says:

    Well I thought I was pretty fit but this has opened my eyes!! Total score for the home workout was 25 and I can hardly move!!!

  2. Andrew says:

    I would like to know if how often you have to do this in a week? Is there any calendar schedule for crossfit workout? I would love to try this exercise.

  3. Brian says:

    It depends on your fitness level. A rule of thumb is to start easy and add more sessions as you get accustomed to the intensity. Here’s a blog post with a simple system to get started:

  4. Dr. S. says:

    In regards to Andrew’s question, I have seen some HIIT sites that advocate daily workouts, like 5/week. I have tried this and it defies logic as if you truly workout intense, (like me), you need that day of recovery. I have been training HIIT style for years. It is ever appropriate to train HIIT two days in a row?

    BTY, this workout was crazy. I finished like 45 minutes ago and still shaking and cant type!

    So I am thinking of doing this routine like once a week for a few weeks combined with a standard 12 minute tabata regimen two additional times per week. Thoughts?

    Thanks! Really great and informative site!

  5. Rosa says:

    Thank you so much! I want to give this a try, I found it on the CrossFit website but it’s no longer there so I couldn’t write the exercises down before the post was deleted.

  6. How painful are those tabatas but how good you feel when you finish them right?

    hehehe 🙂

  7. I love tabata. For me this is the best way to expel all the bad feelings. I do one after each WOD.

  8. Wow, 4 minutes per exercice, It sounds it a extreme workout.
    Nice job.

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