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“Tabata WOD”

By 08/07/2010No Comments

Both locations will have a 9am Group Class!!!!!   East side “The Playground Gym” / CrossFit Ft Lauderdale is offering FREE Workouts for first timers.


Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

Tabata Workout

20 seconds of work 10 seconds of rest for 8 intervals of each station (4 mins each station)

Row (calories)

Dead Lifts 135Men/95Women

Push Ups (chest to floor)

Russian Kettlebell Swings 53Men/35Women

Sit Ups


Dr. Izumi Tabata published a study in the sport journal in reference to the effects of high intensity intermittent endurance training.  His results found that 4 minute intervals of 20 seconds on 10 seconds off protocol –  yielded much better results in aerobic and anaerobic systems.