FallOut CrossFit – School of Elite Fitness Tri-cities, WA

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Tabata Finals Results

What is a Tabata and why would we want to do it? A tabata workout sequence consists of 20 seconds of high intensity work, followed by 10 seconds of rest, repeated eight times for a total of four minutes.

Credit for this training method goes to Dr. Izumi Tabata and other researchers from the National Institute of Fitness and Sports in Tokyo, Japan. In 1996, this team published results of a groundbreaking study in the Journal of Medicine and Science in Sports & Exercise. The study provided documented evidence of the physiological benefits of performing the high intensity/rest intervals. After six weeks of training, Dr. Tabata observed a 28% increase in participant’s anaerobic capacity and a 14% increase in their aerobic capacity (VO2max).

This training method can be applied to just about any exercise…pull-ups, push-ups, squats, rowing, kettle swings….the possibilities are endless! You will be amazed at how intense these four minutes will feel; your aerobic and anaerobic energy systems will definitely be taxed!

As for scoring a Tabata workout, it goes like this: score each 20 second work period separately. After completing the eight sets, the set with the lowest number of reps is your score. For example, if you do a Tabata squat workout and score 20, 19, 17, 21, 22, 22, 20, 18, your Tabata score would be 17, as that is the set with the lowest number of reps.

So, next time you see a Tabata workout come up remember it is a highly effective, evidence-based training method that will improve your aerobic and anaerobic abilities!

by: Tammy Smith


Most Improved:

  • Men
    • 1st – Joey Sanchez
    • 2nd – Ben Larkin
  • Women
    • 1st – Jo Krone
    • 2nd – Michelle Earley

Best Scores:

  • Men – Tied for 1st place
    • 1st – Joey Sanchez
    • 1st – Jesse Jensen
  • Women
    • 1st – Jo Krone
    • 2nd -Lisa Muhlbeier

WOD: 7 rounds

  • 7 Power Snatch
  • 7 Snatch Balance
  • 7 OHS
    • Level III: 95/65
    • Level II: 75/45
    • Level I: 45/35

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