Tabata American Kettlebell Swing, 53/35 lbs

Tabata Row or Bike Calorie

Tabata Kettlebell Box Step-up, 53/35 lbs, 24/20 in

Tabata Row or Bike Calorie

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Today’s workout features ‘tabata style’ intervals
Each interval is – 8 Rounds: 20 Seconds Work / 10 Seconds Rest
Athletes will complete all 8 rounds on one movement before moving to the next
There is no rest between movements beyond the 10 seconds
Your score at each interval is the total reps completed over the 8 rounds
Your final score will be the sum total of reps completed at all 4 movements

Keep the monitor running, as your score will be the calorie number on the screen after the 8th round
If short on Bikes/rowers, start a group of athletes on the swings and a group on the rowers/bikes.

Choose a weight that you can swing for all 20 seconds without stopping
Since there is rest already built in, we want to be working for the whole work window

We’ll use one kettlebell for the box step-ups and alternate legs on every rep
Again, choose a weight and height that allows you to move for all 20 seconds
This can be a different weight that the one used for kettlebell swings
Scoring: Count a rep every time you stand up on the box (Example: Right Leg + Left Leg = 2 Reps)

Tabata workouts offer a pretty simple approach
That is, try to move for all 20 seconds each round, as there is rest built in

On the 20 second bike/row windows, let’s try to get the same calories done each time
Pick a target wattage or RPMs to hold when you’re working
This should be something you would feel confident holding for 5+ minutes

A big part of our kettlebell movements is keeping the weight close and accessible
After having to put the weight down and pick it back up, we really only have 5-7 seconds of rest each time
Take one or two quick breaths between sets before picking the weight back up
One you have the weight up, make it your goal to move for all 20 seconds
If you’re moving for the whole work window, the reps will take care of themselves

Lats Foam Roll:
1-2 Minutes Each Side

Quads Foam Roll:
1-2 Minutes Each Side

Glutes Foam Roll:
1-2 Minutes Each Side