If you ever find yourself on vacation without access to a gym or pressed for time, a good way to get a quick and effective workout in is to use the Tabata interval. Named after Dr. Izumi Tabata, the protocol consists of 20 seconds of maximal effort followed by 10 seconds of rest repeated eight times. So, a typical Tabata interval will be four total minutes, but it might be the hardest four minutes of your life! What Dr. Tabata and his colleagues discovered was that using high-intensity interval training (the study was six weeks long) led to a significant increase in anaerobic capacity and VO2 max in already well-conditioned athletes. Anaerobic capacity and VO2 max are important for CrossFitters who spend a lot of workout time at high to maximum intensity.
Try the Tabata interval with body weight movements (e.g. squats, pushups, or sit-ups) for a quick, but brutally effective workout that you can do anywhere!
Armen, Matty, Ben, and Scott in a Tabata Hollow Hold circle of torture... this was after their already brutal WoD!
Clean & Jerk 1-1-1-1-1-1-1
3 rounds for time:
10 Clean & Jerk (135lbs./95lbs.)
30 "Two Touch" Sit-ups
Posted by Zareh.