Tabata This

Tabata Inter­vals ( 20 sec­onds of work fol­lowed by 10 sec­onds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rota­tion break between exer­cises. Each exer­cise is scored by the weak­est num­ber of reps (calo­ries on the rower) in each of the eight inter­vals. Dur­ing the one minute rota­tion time allowed the clock is not stopped but kept run­ning. The score is the total of the scores from the five sta­tions.
Some per­for­mance insights and a scor­ing exam­ple from Mark Twight:

1. Lying down between exer­cises low­ers HR faster than stand­ing, sit­ting or walk­ing, indi­cat­ing bet­ter recov­ery in the short 60 sec­ond rest.
2. Alter­nat­ing upright exer­cise (squat, pull-up) with prone or seated exer­cises pro­duces lower heart rates, and allows greater over­all level of work
3. Row­ing first reduces reps on all other exer­cises
4. Row­ing reps are not seri­ously affected if done last
5. Improve­ment hap­pens really fast when the work­out is done con­sis­tently (bimonthly).
6. High num­ber of reps may be main­tained for greater num­ber of sets as fit­ness improves. Rep totals do not nec­es­sar­ily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which sug­gests that local area endurance and lac­tic acid tol­er­ance improve with this protocol.

Scor­ing Exam­ple:
A total score of 53 (Exe­cllent score, BTW) is deter­mined by adding up the low­est num­ber of reps in any set of each exer­cise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calo­rie counter and call each calo­rie a rep)

MMMMM Sur­gar

Num­ber of View :233

10 km Run

post time and comments

C2’s are here which is good.… But at the same time Bad

Cashy thrusters in the ghan

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 1o kg ball, 10 ft tar­get (Reps)
Sumo dead­lift high-pull, 30kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 30 KG (Reps)
Row (Calories)

In this work­out you move from each of five sta­tions after a minute.The clock does not reset or stop between exer­cises. This is a five-minute round from which a one-minute break is allowed before repeat­ing. On call of “rotate”, the ath­letes must move to next sta­tion imme­di­ately for best score. One point is given for each rep, except on the rower where each calo­rie is one point.

Add your points and post them to comments.

Sur­prise

Big ses­sion

REST DAY

Recov­ery

I would like to take this oppor­tu­nity to talk about rest and recovery.

First of all you will notice that the site never has a rest day, this is so you can sched­ule your own rest day depend­ing on your home or work environment.

There are 2 pre­ferred rest ratios, and they are
3 days train­ing and 1 day rest and,
5 days train­ing and 2 days rest.
If your lifestyle per­mits go 3:1.

You can train every day of the week but if you don’t rest and recover you wont improve.

This is more so impor­tant with the type of train­ing that we do (HIT)

High inten­sity train­ing (HIT) is very demand­ing on the body so to ensure we don’t plateau, ade­quate rest and recov­ery should be adhered to.

This also includes nutri­tion and one of the best sys­tems to eat is the “ZONE” method.

Num­ber of View :269

Weighted pull-ups 1–1-1–1-1–1-1 reps

Post loads and body weight to comments.

I swear some­one must fol­low this guy around the gym with a camera

7 th of Novem­ber .….……Fundamentals