TABATA. In short TABATA is an all out interval systems designed to blur the line between energy system usage.
Perform an exercise flat out for 20 sec and rest for 10 sec. Repeat this cycle 7+ times.
You will quickly find that you cannot fully recover.
Monday, April 30, 2007
Thursday, April 19, 2007
FUNCTIONAL FITNESS SYSTEMS MENU
Mateship
In teams of 2
5 Rounds For reps
1 Person performs max rep squat
1 Person performs max rep pull-ups
Both players start at the same time alternateing each time they hit fatigue
Record the lowest number of reps from both exercises the winner has the highest score.
SERT
3 Rounds For Time
400m Run
10 OHS 40kg
3 Rope Climb or 15 Towel Pullups
FUCK TERRORISTS
1 Rounds For Time
400m run
21 Pull-ups
21 Power Cleans 60kg
400m
15 Deadlift 100kg
15 HSPU
400m run
9 Dips
9 Thruster 60kg
Body Armour
For time 21-15-9 of
Body Weight Bench Press
Calorie Row
Pepper Spray
4 Rounds for time with a kettlebell (16-32kg)
10 Flip Swing
10 Snatch Alternate hands
10 Goblet Squats
10 Clean & Jerk Alternate hands
10 Tactical Lunge
Clearence Diver
For Time
200m Swim
21 Squats
21 Pushups
21 Snatches L/R 24kg
300m Swim
15 Squats
15 Pushups
15 Snatches L/R 24kg
400m Swim
9 Squats
9 Pushups
9 Snatches L/R 24kg
Yamato Damashi "where you give everything you’ve got until the very end"
1 min each exercise with a 2 min rest between rounds
24kg Kettlebell
Flip Swing
Snatch Left
SDHP
Snatch Right
Tactical Lunge
Body Weight
Squats
Pushup
Situps
Pull-ups
Box Jumps
40kg Barbell
Power Clean
Jerk
Thruster
Split Snatch
High Pulls
Welcome To The Regiment
For Time
1 km run
15 Dips
15 Wallball
15 Deadlift Bodyweight
800m run
12 Dips
12 Wallball
12 Deadlift Bodyweight
400m run
9 Dips
9 Wallball
9 Deadlift Bodyweight
Tabata What ?
400m Run
20kg Tabata Squats
60kg Tabata Push Press
400m Run
Gun Shot Victim
1 Km Wallball Run with 25kg sled
Grapplers Mile
4 x 400m Jog/Walk Carrying 35kg Sandbag
Every lap perform
10 Full Cleans & Jerks
6 Demon Bag
6 Rounds For Time
6 Deadlifts 100kg
6 Ring Dips
6 Sandbag C&J
Pitchers Punishment
3 Rounds For Time
10 OHS 40kg
10 Muscle Snatches 40kg
15 Pullups
20 Sledgehammer Hits
Me So Strong
For Time
50 HSPU
Protruding Abdominal Wound
21-15-9
Knees To Elbow
Russian Getups 2x16kg
Renegade Rows 2x16kg
Hit With A Phat Stick
1km Run
15 Pullups
15 Wallball
800m Run
12 Pullups
12 Wallball
400m Run
9 Pullups
9 Wallball
200m Run
I’m Suing You
3 Rounds For Time
50 Jumping Pullups
25m Handstand Walk
10 Kettlebell Split Snatches 2x16
Acid For Blood
3 Rounds For Time Like a Complex
1 Deadlift
1 Romanian Deadlift
1 Power Clean
1 Front Squat
1 Press
1 Back Squat
1 Overhead Squat
Use a weight that is 90% 1RM of your weakest lift
Fight Gone Bad FFS Style
1min each exercise with a 2min break for 3-5 rounds
Snatch 16kg
Wallball 10kg
Sumo Deadlift Highpull 32kg
Box Jump
Push Press 25kg
Sandbag To Heaven
For Time
30 Sandbag Clean & Jerk 35kg
31 RQR
3 Rounds For Time
400m Run
20 Pushups
20 Squats
20 Situps
20 Box Jumps.
Perform in patrolling order
You Push, I’ll Pull
In Teams of Two Perform 5 Rounds For Time
Max Pushups
Max Pullups
One starts on pushups other starts on pull-ups.
Dead Before You Hit The Ground
Max Rounds In 20 Min
100m Run
10 Bodyweight Deadlift
10 Jerks 60kg
I See Dead People
800m-21-400m-15-200m-9
Pullups
40kg Thrusters
Salty Discharge
For Time
50 Flip Swings 32kg
I Breath Fire
For Time
100 Jumping Pullups
10 Bodyweight Deadlift
400m Run
Lord Of The Rings
3 Rounds For Time
10 Muscle Ups
400m Run
10 Hanging Leg Raises
Get A Grip
5 Rounds For Time
10 Towel Pullups
10 100kg Deadlifts
Look at My Snatch
For Time (scale weight to level 20kg-60kg)
10 Muscle Snatch
10 Hang Snatch
10 Full Snatch
Internal Bleeding
3 Rounds For Time
100m Wheelbarrow Run
30 Wallball
Load the wheelbarrow with 2 medicine balls
Parole Violation
Tabata Interval for 14 Rounds (7 each exercise)
Clean & Jerk ¾ Body Weight
Sprint
Sprint as far as you can in 20sec turn around and go back next interval
Pub Crawl
3 Rounds For Time
21 Keg Zercher Squats
15 Keg Throws
9 Keg Snatch
The KGB
For Time
50 Swings
50 Snatches
50 Deadlift High Pulls
50 Double Jerks
Femoral Hemorrhage
Tabata Interval
Rock Up Pistols
Old School Fight
4 Rounds For Time
25 Tyre Flip
50 Sledgehammer Hits
10 Zercher Squats
Pride
Tabata Intervals
10 Power Cleans ¾ Body Weight
5 Thai Kicks
5 Ground & Pound
Mad Max
For Time
500m Car Pull
500m Car Push
Collapse Lung
3 Rounds
400m Run
10 Thruster 40kg
Liver Cleanse
3 Rounds For Time
50 Step Overhead Walk 2x24
50 Step Farmers Walk 2x32
50 Step Rack Walk 2x24
In teams of 2
5 Rounds For reps
1 Person performs max rep squat
1 Person performs max rep pull-ups
Both players start at the same time alternateing each time they hit fatigue
Record the lowest number of reps from both exercises the winner has the highest score.
SERT
3 Rounds For Time
400m Run
10 OHS 40kg
3 Rope Climb or 15 Towel Pullups
FUCK TERRORISTS
1 Rounds For Time
400m run
21 Pull-ups
21 Power Cleans 60kg
400m
15 Deadlift 100kg
15 HSPU
400m run
9 Dips
9 Thruster 60kg
Body Armour
For time 21-15-9 of
Body Weight Bench Press
Calorie Row
Pepper Spray
4 Rounds for time with a kettlebell (16-32kg)
10 Flip Swing
10 Snatch Alternate hands
10 Goblet Squats
10 Clean & Jerk Alternate hands
10 Tactical Lunge
Clearence Diver
For Time
200m Swim
21 Squats
21 Pushups
21 Snatches L/R 24kg
300m Swim
15 Squats
15 Pushups
15 Snatches L/R 24kg
400m Swim
9 Squats
9 Pushups
9 Snatches L/R 24kg
Yamato Damashi "where you give everything you’ve got until the very end"
1 min each exercise with a 2 min rest between rounds
24kg Kettlebell
Flip Swing
Snatch Left
SDHP
Snatch Right
Tactical Lunge
Body Weight
Squats
Pushup
Situps
Pull-ups
Box Jumps
40kg Barbell
Power Clean
Jerk
Thruster
Split Snatch
High Pulls
Welcome To The Regiment
For Time
1 km run
15 Dips
15 Wallball
15 Deadlift Bodyweight
800m run
12 Dips
12 Wallball
12 Deadlift Bodyweight
400m run
9 Dips
9 Wallball
9 Deadlift Bodyweight
Tabata What ?
400m Run
20kg Tabata Squats
60kg Tabata Push Press
400m Run
Gun Shot Victim
1 Km Wallball Run with 25kg sled
Grapplers Mile
4 x 400m Jog/Walk Carrying 35kg Sandbag
Every lap perform
10 Full Cleans & Jerks
6 Demon Bag
6 Rounds For Time
6 Deadlifts 100kg
6 Ring Dips
6 Sandbag C&J
Pitchers Punishment
3 Rounds For Time
10 OHS 40kg
10 Muscle Snatches 40kg
15 Pullups
20 Sledgehammer Hits
Me So Strong
For Time
50 HSPU
Protruding Abdominal Wound
21-15-9
Knees To Elbow
Russian Getups 2x16kg
Renegade Rows 2x16kg
Hit With A Phat Stick
1km Run
15 Pullups
15 Wallball
800m Run
12 Pullups
12 Wallball
400m Run
9 Pullups
9 Wallball
200m Run
I’m Suing You
3 Rounds For Time
50 Jumping Pullups
25m Handstand Walk
10 Kettlebell Split Snatches 2x16
Acid For Blood
3 Rounds For Time Like a Complex
1 Deadlift
1 Romanian Deadlift
1 Power Clean
1 Front Squat
1 Press
1 Back Squat
1 Overhead Squat
Use a weight that is 90% 1RM of your weakest lift
Fight Gone Bad FFS Style
1min each exercise with a 2min break for 3-5 rounds
Snatch 16kg
Wallball 10kg
Sumo Deadlift Highpull 32kg
Box Jump
Push Press 25kg
Sandbag To Heaven
For Time
30 Sandbag Clean & Jerk 35kg
31 RQR
3 Rounds For Time
400m Run
20 Pushups
20 Squats
20 Situps
20 Box Jumps.
Perform in patrolling order
You Push, I’ll Pull
In Teams of Two Perform 5 Rounds For Time
Max Pushups
Max Pullups
One starts on pushups other starts on pull-ups.
Dead Before You Hit The Ground
Max Rounds In 20 Min
100m Run
10 Bodyweight Deadlift
10 Jerks 60kg
I See Dead People
800m-21-400m-15-200m-9
Pullups
40kg Thrusters
Salty Discharge
For Time
50 Flip Swings 32kg
I Breath Fire
For Time
100 Jumping Pullups
10 Bodyweight Deadlift
400m Run
Lord Of The Rings
3 Rounds For Time
10 Muscle Ups
400m Run
10 Hanging Leg Raises
Get A Grip
5 Rounds For Time
10 Towel Pullups
10 100kg Deadlifts
Look at My Snatch
For Time (scale weight to level 20kg-60kg)
10 Muscle Snatch
10 Hang Snatch
10 Full Snatch
Internal Bleeding
3 Rounds For Time
100m Wheelbarrow Run
30 Wallball
Load the wheelbarrow with 2 medicine balls
Parole Violation
Tabata Interval for 14 Rounds (7 each exercise)
Clean & Jerk ¾ Body Weight
Sprint
Sprint as far as you can in 20sec turn around and go back next interval
Pub Crawl
3 Rounds For Time
21 Keg Zercher Squats
15 Keg Throws
9 Keg Snatch
The KGB
For Time
50 Swings
50 Snatches
50 Deadlift High Pulls
50 Double Jerks
Femoral Hemorrhage
Tabata Interval
Rock Up Pistols
Old School Fight
4 Rounds For Time
25 Tyre Flip
50 Sledgehammer Hits
10 Zercher Squats
Pride
Tabata Intervals
10 Power Cleans ¾ Body Weight
5 Thai Kicks
5 Ground & Pound
Mad Max
For Time
500m Car Pull
500m Car Push
Collapse Lung
3 Rounds
400m Run
10 Thruster 40kg
Liver Cleanse
3 Rounds For Time
50 Step Overhead Walk 2x24
50 Step Farmers Walk 2x32
50 Step Rack Walk 2x24
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