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)
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.
Without a personal trainer, most people do not get to push their training to an effective level. By using a Tabata protocol, your Tabata timer becomes your coach and trainer. That’s why this form of exercise is so effective.
But how do you know if your training is improving or if your workout intensity is consistent?
This is where Tabata “scoring” becomes useful. The Tabata score is simply the lowest number of repetitions during your Tabata workout. For example, if you’re doing Tabata pushups and your reps are as follows:
Firstly, It gives you a benchmark score to try and achieve or exceed each time you workout. This ensures each workout is at a consistent intensity.
Second, you will develop a personal best score for each of your main exercises. This lets you know if you’re actually getting stronger or fitter over time.
Finally, by knowing your abilities, you learn to pace yourself so that you do not end up not being able to complete all 8 rounds of the Tabata routine.
Here’s a video showing some experienced athletes pacing their repetitions on a Tabata pushup routine.
A key strategy you will notice is to stop before the 20 seconds is up in the first few rounds once the target repetitions is hit. If you push yourself too much in the first few rounds, you may risk not having enough energy to complete the later rounds or having rounds with very low repetitions towards the end.
Tabata scoring works best with single Tabata routines. For example, they’re great for:
So if you’re, not already doing so, start taking down your Tabata scores for a few key routines to benchmark your workouts.
I am a lifeguard on the ocean of potential.
I rescue success from the depths of fatigue,
breathe life back into lungs like arrows from muted tongues.
I am both singular and in unison.
I can be ignored like cloud cover, sold like medicine,
I can be spit out like oil spills & cleaned up like apologies.
I am a stray tornado at the bulkhead of your basement breath
& I am wondering if you will let me in.
You can tell them later how the radio of your mind came clear
like a car exiting a tunnel,
how standing back up felt like drowning in reverse
When the jackhammer in your chest settles,
tell them how you were pulled back into the boat of possibility,
how you took the oars and you found the shore,
how you listened to the voice inside when I whispered, “more, more, more,”
until I was quiet like satisfaction & still like pride.