Bench Press

In 15:00 work to a heavy set of 3.


“Swole Cycle”

Complete a Tabata for each of the following:

Strict Pull-ups

Assault Bike Calories/Row


Assault Bike Calories/Row

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Score is total reps.

Bike or row today?

Do You Even Tabata Bro?

If you know then you know, and if you don’t you’re about to learn. Japanese Doctor Izumi Tabata is credited with coming up with the protocol you’re about to throw down today:

8 Rounds of a movement(s) (4:00 total for each movement)

:20 Work

:10 Rest

The goal is as many reps during the 20 seconds of work and thus as many reps over 4 minutes. There are some OG ways to score CrossFit Tabata workouts, like only recording the round with the LEAST reps completed, which steals just a little bit of your soul. Lucky for you we’ll record the total reps completed for the entire workout today!

You can program any movement or combination of movements into a Tabata format you want and in those 4 minutes things can get pretty spicy…if you do it right. What does right look like? Working for the entire 20 seconds. You can do anything for 20 seconds, especially knowing that you’re about get 10 seconds of rest.

4:00 may not sound very long, and it isn’t, the purpose of this protocol is intensity. Find some today!!


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