Workout Description

Why This Workout Is Hard

Four consecutive Tabata protocols create 16 minutes of high-intensity work with minimal recovery. The DB power snatch at 50/35 becomes increasingly challenging as grip and shoulders fatigue from rowing and push-ups. While individual movements are manageable, the continuous nature and cumulative fatigue across multiple muscle groups makes this significantly harder than typical Tabata workouts. Most athletes will struggle to maintain intensity through all four rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume muscular endurance across multiple movement patterns with 20 seconds on, 10 seconds off creating substantial fatigue accumulation.
• Endurance (8/10): Four consecutive Tabata intervals create significant cardiovascular demand with minimal rest, testing aerobic capacity and recovery between high-intensity efforts.
• Speed (8/10): Tabata protocol demands maximum effort in 20-second windows with quick transitions between movements, emphasizing rapid cycling and intensity.
• Power (7/10): Rowing sprints and explosive dumbbell snatches emphasize power output, though sustained over multiple intervals rather than single efforts.
• Flexibility (6/10): Power snatches require good overhead mobility and hip flexibility, while other movements demand standard range of motion.
• Strength (4/10): Moderate strength demands from dumbbell power snatches and bodyweight movements, but not maximal loading due to Tabata format.

Movements

• Push-Up
• Air Squat
• Dumbbell Snatch
• Row

Benchmark Notes

This is a Tabata-style workout with 4 movements, each performed for 8 rounds of 20 seconds work/10 seconds rest. Total work time is 10 minutes and 40 seconds across all movements. Since it's scored as 'Reps', we're tracking total repetitions across all movements. Movement breakdown per 20-second interval: - Row (calories): Elite 6-7 cal, Intermediate 4-5 cal, Beginner 2-3 cal - Push-ups: Elite 12-15 reps, Intermediate 8-10 reps, Beginner 4-6 reps - DB Power Snatch (50/35): Elite 8-10 reps, Intermediate 6-7 reps, Beginner 3-4 reps - Air Squats: Elite 15-18 reps, Intermediate 12-14 reps, Beginner 8-10 reps Tabata fatigue pattern: First 2-3 rounds maintain peak output, rounds 4-6 drop 10-15%, final 2 rounds drop 20-25% from peak. Total calculation for 8 rounds each movement: - L10 (Elite): Row 52 + Push-ups 104 + DB Snatch 68 + Air Squats 128 = 352 total reps - L5 (Intermediate): Row 36 + Push-ups 72 + DB Snatch 52 + Air Squats 104 = 264 total reps - L1 (Beginner): Row 20 + Push-ups 40 + DB Snatch 28 + Air Squats 72 = 160 total reps This workout is similar to Fight Gone Bad in structure (multiple movements, rep-based scoring) but with Tabata timing instead of 1-minute stations. FGB anchor shows L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. Our workout has shorter work intervals (20 sec vs 60 sec) and more total rounds (32 vs 15), resulting in proportionally lower rep totals. Final targets: L10: 380+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

4 movements total: Push-Up and Air Squat are Gymnastics (50%), Row is Monostructural (25%), and Dumbbell Power Snatch is Weightlifting (25%)