FOR TOTAL REPS:
10 rounds each, 20s work/10s rest
Squats (rest at the bottom)
Pushups (rest in the front leaning rest)
Situps (rest in the hollow rock position)
Post your total reps to the comments.
Hell in the name of the wod… UH OH 😦 We will cover why it’s called hell in a bit.
First, another explanation of the Tabata protocol. One round of tabata is 20 seconds of work followed by 10 seconds of rest, and then immediately into the next round including when the the movements change (from squats to pushups, for example).
10 rounds per movement means that you will do 30 rounds total, 15 total minutes which equates to 10 minutes of total work and 5 minutes of total rest.
Why is this one called tabata hell? Simple: the rest period isn’t your normal style of rest… in tabata hell, you rest in a specified position. Today these positions are as follows:
SQUAT – Rest in the bottom position of a squat. This isn’t a loose position, rest just past parallel with arms up and torso rigid and straight.
PUSHUP – Rest at the top position of the pushup. Your body should be a straight line… no sagging or high hips!
SITUP – Rest in the hollow rock position. This is laying on your low back with your arms in the overhead position, shoulders and legs off the ground. See picture below:
Hold these rest positions for the entire 10 seconds, then go straight back to the reps.
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CrossFit HQ WOD:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters