It’s Friday night and time for a quick Tabata for the Firebreathers.
If you are unfamiliar with Tabata, it is a High Intensity Interval Training method developed by Japanese scientist Izumi Tabata. The good news is the whole thing only lasts 4 minutes, and you only have to do the exercise for 20 seconds at a time. 20 seconds on, 10 seconds off, as hard and fast as you can. The bad news is you will soon discover that 20 seconds can be a lot longer than you ever thought possible, and the 4 minutes will feel like the longest 4 minutes of your life.
The other bad news is you have to do two of them.
Friday RhomWOD Tabata – 20 seconds work, 10 seconds rest for 8 rounds
- Push ups
so just to make it clear: do as many squats as possible in 20 seconds, rest for 10 seconds, repeat 8 times.
Have a rest then do as many Push Ups as possible in 20 seconds, rest for 10 seconds. Repeat that 8 times.
Go and have pizza and beer. You’ve earned it.
Actually no, don’t have pizza and beer. Stay accountable. I had some cod in a green Thai coconut broth with spinach and green beans and cauliflower rice. Mint tea and water. We’re not doing Cheat Day in Lent.
- Lunges – 15 each side
- Squats – 15
- Pushups – 12
Repeat 3 times for 3 total sets.
Then do a Hollow Body Hold for 30-60 seconds (or as long as you are able), rest a moment and then do 15 Hollow Rocks.
Rest and repeat that twice more for a total of 3 sets.
and then it’s the weekend… Oh, and I haven’t told you yet about the return of an old favourite: The Saturday Suck
let’s just leave that one there for now. You can ponder it overnight.