Workout Description
Four Tabatas in 16 minutes
Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)
Why This Workout Is Hard
Four Tabata intervals rotating through wall balls, TTB, rowing, and heavy power cleans. Tests capacity across varied movements under high intensity.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four Tabatas (Wall Balls, TTB, Row Cals, Power Cleans 135/95lb) in 16 minutes. The high-intensity interval format across four varied and demanding stations creates a significant cardiovascular and anaerobic challenge.
- Stamina (8/10): Sustaining max reps/cals for 20-second bursts across Wall Balls (leg/shoulder stamina), TTB (core/grip/gymnastics stamina), Rowing (full-body stamina), and heavy Power Cleans (lifting stamina) for 8 intervals each is very demanding on specific muscular endurance and recovery.
- Power (8/10): All four stations demand high power output to maximize reps/calories in the 20-second work intervals. The WOD tests the ability to generate power repeatedly across different movements with minimal rest.
- Speed (7/10): High turnover of reps/strokes within each 20-second window is crucial for scoring well. Efficient transitions between Tabata movements (though there's 1 min rest between full Tabatas) and maximizing work in each interval is key.
- Strength (6/10): Power Cleans at 135/95 lbs are a heavy load for Tabata intervals. Wall balls are light-moderate. TTB require good core and grip strength. This tests strength endurance in short, intense bursts.
- Flexibility (4/10): Requires mobility for wall balls (squat/overhead), TTB (hamstring/shoulder), rowing, and power cleans (catch position).
Modality Profile
A G/W workout with gymnastics (Pull-ups, Push-ups, Sit-ups) and weightlifting (Squats) components in a Tabata format.
Similar Workouts to Big Mama Tabata
If you enjoy Big Mama Tabata, you might also like these similar CrossFit WODs:
- The 540 (91% similar) - For Time
50 Plate Overhead Lunges (45/25 lb)
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat...
- Open 16.5 (91% similar) - 21-18-15-12-9-6-3 Reps For Time
Thrusters (95/65 lb)
Bar Facing Burpees...
- Open 14.5 (91% similar) - 21-18-15-12-9-6-3 Reps, For Time
Thrusters (95/65 lb)
Bar Facing Burpees...
- Regionals 15.3 (91% similar) - AMRAP in 14 minutes:
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders...
- Open 22.1 (91% similar) - AMRAP in 15 minutes
3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs...
- Open 17.1 (91% similar) - For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lb)
15...
- Open 21.2 (91% similar) - For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
20 Dumbbell Snatches (5...
- Extended Elizabeth (91% similar) - For Time
21-18-15-12-9-6-3 reps of:
Power Cleans (135/95 lb)
Ring Dips...
These WODs similar to Big Mama Tabata share comparable training demands, time domains, and movement patterns.