Fitness - WOD 7/21 - Tabata Tuesday!

I think today's WOD is the kind I enjoy the most. Short, intense and just plain raw. "As fast and as many as you can hammer out" type of workout.

To begin we did 5x3 of heavy/weighted pull ups. Then we got into out Tabata WOD. My pull ups were as follows:
1x3 - 16 Kg (35.3#)
1x3 - 20 Kg (44.1#
3x3 - 24 Kg (53#)

For our Tabata's we did 2 rounds with a mix of two exercises at a time for this. We still did 8 sets of each movement with 20 seconds on and 10 seconds rest (1 set), but alternated between exercises. So, it was a total of 16 sets (8 for each movement) and 8 minutes total time (instead of 4, for one exercise). Which actually was nice (at first) because it gave more rest time between specific exercises. Then, it got super hard, super fast.

As you start the front squats, blood has to rush from your upper body to your legs to oxygenate those muscles. Then having to switch so fast to an upper body movement, there's little blood there to assist the muscles engaged in a push up. So it's a constant eb and flow of not enough blood at the points where you need it during those exercises.

Example: 20 seconds front squats - 10 seconds rest - 20 seconds push ups - 10 seconds rest - 20 seconds front squats - 10 seconds rest - 20 seconds push ups - etc. Until 8 sets (20 seconds on, 10 seconds rest) of each are complete.

First round:
Front squats - 40 Kg
Push ups

5 minutes rest

Second round:
Hanging knees-to-elbows
2-arm kettle bell swings - 24 Kg

For our score we recorded the set (20 seconds on) that contained the least reps achieved for each movement. For me that looked as follows:
FS - 9
PU - 11
K2E - 10
KBS - 10

Calories burned: 668

I'm happy with this performance. It seemed to be on par with the top performers in today's class. This is one of those mentally tough challenges as well. You just need to dig in, forget about the pain, and find a rhythm for 20 seconds.