Sunday, August 09: Tabata Something Heavy

91F degrees outside means a 10K run

Shane: 1:12:57

So for those of you who know “Tabata Something Else” I have a little twist for you, use the same tabata interval principles and change the movements to; Weighted Pull-ups-25lbs, Flat Bench-135lbs, Knees to Elbows and last but not least Thruster-65lbs. Now here’s how the WOD and the challenge go…

Complete “Tabata Something Else” with the above mentioned movements and score your rep totals as you normally would, but upon completion rest 16 minutes and then attempt each movement in the same consecutive order for three max rep efforts, each followed by exactly 3 minutes of rest. Score your combined rep totals for these max rep efforts and then add both your “Heavy Tabata Something Else” rep total and your “Heavy Tabata Max Effort” total together and that will be your final score.

Compare you best effort “Tabata Something Else” score to your new “Heavy Tabata Something Else Max Effort” score and see how they match up. Hopefully your score will be on par with one and other.

I don’t know how to actually apply this information and output, but I thought it was a good WOD and kept me guessing up until the end. Not to mention I thought it was interesting how the numbers were, at least in my case, so close to one and other.

But you can give it a try and see how it goes, all you need is 70 minutes.

“Heavy Tabata Something Else Max Effort”

Weighted Pull-ups, 25lbs
10-7-8-5-4-5-5-6: 50

Flat Bench, 135lbs
10-9-6-6-5-4-4-5: 49

Knees to Elbows
8-9-8-8-8-8-8-8: 65

Thruster, 65lbs
9-10-8-7-7-7-7-8: 49

Total: 213

Rest exactly 16 minutes, then…

3 sets of each movement for max reps. (Each set followed exactly 3 minutes of rest.)

Weighted Pull-ups, 25lbs
15-13-12: 40

Flat Bench, 135lbs
19-17-15: 51

Knees to Elbows
36-29-27: 92

Thruster, 65lbs
30-30-30: 90

Total: 273

“Heavy Tabata Something Else Max Effort”

Final Total: 486 (213 + 273) “Tabata Something Else” PR 506

96% Output Equivalent (486 / 506)

What does it mean? Beats the hell out of me, but it was fun and I’ll do it again sometime and compare the results.