"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Pause Front Squats
b) Strict Press Behind Neck to 3 x 8
c) "Bergeron Test"
EMOM for as long as possible
7 x Thrusters (75, 55)
7 x Burpees
7 x Pull Ups
"Crossfit"
a) 30 Mins Gymnastics Skills
b) 5 Rounds
21 x Calorie Row
400m Run
9 x Calorie Ski Erg
"Condition X"
a) Partner WOD - 6 Rounds Each (alternating)
10 x Burpees
60m Prowler
b) Tabata Air Squats
A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout. Is it like CrossFit? Is it like circuit training? It is a bit of both. Tabata training is attractive because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results.
The name Tabata comes from the man who invented it - Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.
Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.
Interval training is not new, but it has gained popularity in recent years. Intervals were originallydesigned for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest. This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.
Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after.
http://breakingmuscle.com/strength-conditioning/the-tabata-revolution-explained-what-why-and-how-to-tabata