WOD 3.16.12


The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

For this WOD do 20 secs of work at the first station then rest 10 sec and rotate. You will do 20 secs at each station for round one, run 200m, then come back and start round 2 at the first station again. Repeat for 4 rounds and mark total reps for each round.



Ring Rows

Hollow Rock

Jump Rope (Singles)


Russell 9 4 40…53

Dianna 6 6 32…44

Jamie 6 5 30…41

Harrison 10 6 20…36

PJ 11 4 39…54

Wendi 12 12 37…61

Rachel 6 7 24…37

Carol 6 5 16…27

Al 6 9 30…45


Kayla 13 14 65…92

Taylor 10 11 44…65

Maria 8 8 47…63

Trey 11 9 31…51

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