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.
GENERAL
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
BIKE/ROW
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.
KETTLEBELL SWINGS
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
KETTLEBELL BOX STEP-UPS
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)
STRATEGY
GENERAL
Tabata workouts offer a pretty simple approach
That is, try to move for all 20 seconds each round, as there is rest built in
BIKE/ROW
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
KETTLEBELL SWINGS & KETTLEBELL BOX STEP-UPS
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
COOL DOWN
Lats Foam Roll:
1-2 Minutes Each Side
Quads Foam Roll:
1-2 Minutes Each Side
Glutes Foam Roll:
1-2 Minutes Each Side
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