“Tabata Be Kidding Me”
Duration: 29:00
8 Sets Each of [0:20 Work / 0:10 Rest]
1) Calorie Row
2) Calorie Echo Bike
3) Lateral Jumps Over Rower
4) Calorie Row
5) Calorie Echo Bike
6) Russian Kettlebell Swings, 70 / 53 lb
• Rest 1:00 Between Stations
Score: Total Reps
LACTATE THRESHOLD & MUSCULAR ENDURANCE
STIMULUS
- Overview: This workout is a classic tabata-style workout that tests your ability to sustain high power with short rests. The rower and bike drive your heart rate up, while the lateral hops and kettlebell swings challenge coordination, explosiveness, and muscular endurance.
- Workout Flow: Complete all 8 sets at one movement before advancing to the next. Each station is 4 minutes. You'll rest an additional minute between stations after the 10 seconds of rest (1:10 total rest between stations).
- Lateral Hops Over Rower: Using a two-foot take-off, jump laterally over the rower. Each jump over the rower = one rep.
- Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell only up to shoulder level (arms parallel to the ground). The kettlebell should not travel higher than that.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
- Target Score:
Men: 300-400 Reps
Women: 225-300 Reps
STRATEGY
- Aim for consistent reps across all 8 intervals per station, rather than sprinting the first rounds and then fading.
- Row and bike at a pace you can repeat, somewhere around 85-90% of your max effort.
- Stay crisp. On the swings, use your hips, not your arms. On the jumps, find a rhythm, and land safely. Do not rebound if you are not confident in your jumps.
SUBSTITUTIONS
ROW & BIKE
- Ski
- Bike Erg
- Run
- Treadmill/Runner
- Shuttle Runs (1 rep = 10m)
- Burpees
LATERAL HOPS OVER ROWER
- Lateral Hops Over a Line
- Plate Hops
- Double Unders
- Single Unders
- Burpees
RUSSIAN KETTLEBELL SWINGS
- Reduce Loading
- Normal Kettlebell Swings
- Single Dumbbell Hang Power Snatches
- Empty Barbell Hang Power Snatches
MOVEMENT PREP
2 Rounds, 0:10 Per Movement:
Row
Bike
Lateral Jumps Over Rower
Russian Kettlebell Swings