3-12-08 WOD

"Tabata This"

:20 on and :10 off

Squat
Row (cals)
Pull-Ups
Sit-Ups
Push-Ups

Tips from CF HQ:


Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.

Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work

Rowing first reduces reps on all other exercises. Rowing reps are not seriously affected if done last .

Improvement happens really fast when the workout is done consistently (bimonthly).

High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.