Workout Description

Why This Workout Is Hard

The Tabata format (2:1 work-to-rest ratio) creates relentless intensity across 12 total minutes of work. While movements are fundamental and weights moderate (70/53lb goblet thrusters), the continuous 20-second efforts with only 10-second breaks prevent meaningful recovery within each block. Burpees destroy the aerobic system, thrusters hit pre-fatigued legs and shoulders, then push-ups tax already compromised upper body. The 2-minute rests between blocks provide some recovery, preventing this from being Very Hard, but most average CrossFitters will see significant performance degradation across the three Tabata sessions.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Each 4-minute tabata block requires sustained muscular output across full-body movements. High rep potential in burpees, thrusters, and push-ups creates significant muscular endurance fatigue.
• Endurance (7/10): Tabata intervals create intense cardiovascular demands with brief recovery periods. The 20-seconds-on format pushes heart rate high repeatedly, though 2-minute rests between blocks provide some aerobic recovery.
• Speed (7/10): Tabata's 20-second work windows demand rapid movement cycling to maximize reps. Minimal transition time and quick tempo are essential to accumulate volume in short intervals.
• Flexibility (4/10): Goblet thrusters demand good squat depth and overhead position. Burpees require hip mobility through full extension and flexion. Push-ups need basic shoulder range.
• Power (4/10): Burpee jumps and thruster drive provide explosive elements, but the tabata format's cumulative fatigue shifts emphasis from pure power to sustainable output over multiple rounds.
• Strength (3/10): Moderate loading with KB goblet thrusters at 32/24kg, but primarily bodyweight movements. Not heavy enough for maximal strength development, more strength-endurance focused.

Movements

• Burpee
• Push-Up

Scaling Options

Burpees: Step-back burpees, remove jump, or hands-elevated burpees to parallel box. KB weight: Men to 24kg or 20kg, women to 16kg or 12kg. Thrusters: If weight is too heavy, switch to goblet squats only or Russian KB swings. Push-ups: Hands on 12-inch box, knee push-ups, or reduce to 15s work/15s rest intervals. If completely gassed, consider 6 rounds instead of 8 per Tabata block.

Scaling Explanation

Scale if you cannot maintain at least 4-5 reps per 20-second interval or if movement quality breaks down (no chest contact on push-ups, incomplete hip extension on thrusters, sloppy burpees). The goal is consistent work across all 8 rounds of each block, not max reps followed by complete failure. Priority is maintaining intensity and movement integrity over Rx weight or standards. Athletes should finish each 4-minute Tabata feeling thoroughly worked but not destroyed - you have two more blocks to complete. If getting zero reps in multiple intervals, scale immediately.

Intended Stimulus

High-intensity glycolytic conditioning across 16 minutes total (12 minutes work, 4 minutes rest). Each 4-minute Tabata block creates severe metabolic stress through repeated 20-second bursts. Tests muscular endurance, lactate tolerance, and mental resilience. The segmented format with 2-minute rests allows partial recovery to maintain quality across all three movements.

Coach Insight

The first 2-3 rounds will feel deceptively easy - resist the urge to go max effort early. Target 8-12 burpees, 6-10 thrusters, 8-12 push-ups per interval, adjusting down as fatigue sets. For burpees, prioritize smooth rhythm over speed. On KB thrusters, keep the bell close to chest, drive hard through heels, and breathe at full extension. Push-ups must be strict - chest to floor - scale to knees before losing range of motion. Use the full 2-minute rests: walk, shake out arms, control breathing. Expect significant drop-off in later rounds - this is normal. The mental battle is staying aggressive when your body wants to quit around round 5-6 of each block.

Benchmark Notes

Total reps across all 24 rounds (8×3 movements). Primary limiters: cardiopulmonary capacity, lactate tolerance, and shoulder endurance. L1 (~120) averages 5 reps/round across all movements with significant drop-off. L5 (~210) maintains 8-9 burpees, 8-10 thrusters, 10-12 push ups per round with moderate pacing. L10 (~325) sustains 10-12 burpees, 12-14 thrusters, 15-17 push ups with minimal drop-off and elite recovery between intervals. Tabata protocol demands intelligent pacing—most athletes see 20-30% decline from first to last round in each block. Shoulder fatigue from thrusters significantly impacts final push up block.

Modality Profile

Burpee (G) and Push-Up (G) are bodyweight gymnastics movements. Kettlebell Goblet Thruster (W) is a weighted movement with external load. 2 gymnastics movements out of 3 total = 67% G. 1 weightlifting movement out of 3 total = 33% W.