CrossFit Tabata Workout of C2 Row, Burpees, Pull-ups & Kettlebell Swings

Photo of Lady Doing CrossFit Kettlebell SwingThis morning in my CrossFit class we did a form of High-intensity Interval Training (HIIT) called the Tabata Method. HIIT is an intense cardio exercise method that really improves performance with short training sessions and burns a lot of fat in a short and intense workout. Tabata uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest for 8 cycles repeated continuously for 4 minutes. Today we did the C2 Rower, Burpees, Pull-ups, and Kettlebell Swings. So, 4 min Tabatas of each of those 4 exercises.

It basically works like this, using the C2 Rower as an example:

  • Round 1: Row as hard as you can for 20 seconds, then rest for 10 seconds
  • Round 2: Row as hard as you can for 20 seconds, then rest for 10 seconds
  • Round 3: Row as hard as you can for 20 seconds, then rest for 10 seconds
  • Repeat until you have finished all 8 rounds back to back (no stopping between rounds)
  • Record your distance rowed to track your performance
  • Move on to the next exercise. For example, now do a Tabata of Burpees

Warmup:

  • Roller
  • Stretching
  • Kipping pull-ups
  • Squats
  • Push-ups
  • Sit-ups
  • Battling rope (see video at the end of this post)
  • Short run

Strength Training:

Conditioning:

A set of 4 different Tabata exercises (8 cycles of 20 seconds on and 10 seconds off for each of the following):

  • C2 rower (I posted some C2 rowing videos earlier)
  • Burpees (some burpee videos from earlier this month)
  • Pull-ups (see a kipping pull-up video below)
  • Kettlebell swings (see video below)

  • CrossFit Kettlebell Swings Video

    This is one tough lady!

    Kipping Pull-up Training Video

    Battling Rope Video

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    1. […] rope (shared a video here on […]

    2. […] described what a Tabata workout is in an earlier post. A Tabata is high-intensity interval training (HITT) and is basically 20 seconds of ultra-intense […]

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