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WOD 11-21-08

Friday, 21 November 2008

"As scarce as truth is, the supply has always been in excess of the demand."
--Josh Billings-- (1818 - 1885)

APK Warmup

Workout- Tabata intervals: Perform each exercise for :20 seconds followed by :10 seconds rest. Repeat x 8 for each exercise for a total of 4:00 each. Move directly to the next exercise with minimal rest.

Keep track of total reps for each :20 second interval. Add together the lowest sets for each exercise for your total score. Post score to comments. Compare to 8-27-08

The APK WOD-Powered by Primal Fitness The worlds first Parkour and Crossfit gym.

Users' Comments

Display 5 of 5 comments

1. 11-21-2008 07:56

are we supposed to do the APK warmup before each workout? it seems repetetive if i do it with todays workout.

Frogman315

2. 11-21-2008 08:54

These are my lowest number of reps:
Squats - 11
Pushups - 25
Situps - 13
Pullups - 11
Total Scored: 60

The number of reps went up as i did each exercise, i found that i wanted to stay above the first number of reps ive done. Try to set a high number of reps your first set as a way to motivate you to do better or the same the next set.

Frogman315

3. 11-23-2008 04:19

Do you do all of the squats together, then all of the pushups, then all of the situps, then all of the pullups? Or do you do the 4 exercises one after the other 8 times?

Jen01

4. 11-24-2008 07:37

One thing that should be noted is that Tabata intervals were designed to boost VO2, Anaerobic, and Aerobic capacities by working out for a short duration at 120% VO2 Max. Which means each set performed would have to be at full capacity or greater than your expected full capacity. Also in Tabata intervals the recovery is normally not a static resting period but a slowed continuation of the exercise. An example would be 20 sec max squats as fast as possible with 10 sec of squats at a comfortable pace and into the next 20 sec max etc.

ehrgftse

5. 11-24-2008 07:40

A reason for this is that the control 10 second rest would be an indicator of when your body was too tired to continue the output. If you reached 3 minutes but couldn't maintain say 4 squats in 10 seconds while resting you would stop doing squats. If you perform this workout in the way it was designed you will get the maximal results from your body with the added benefits of a warning system to know if you are pushing things too far.
This being said one should expect that the first 2-3 rounds might increase or remain constant, however the following rounds should decrease as fatigue sets in.

ehrgftse

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