Tag Archives: Tabata Sprint


Yesterday, Big Dave asked me if I could come in for a WOD. I think that he only wanted me to do a Tabata Run, but he told me to jump in on the strength WOD first. It was:

  • 1 – 1 – 1 – 1 – 1: Strict Press
  • 3 – 3 – 3 – 3 – 3: Push Press
  • 5 – 5 – 5 – 5 – 5: Push Jerk

My numbers came out like this:

  1 2 3 4 5
SP 115# 135# 155# 165# 175#
PP 135# 145# 155# 165# 175#
PJ 155# 165# 175# 180# 185#

I was really happy with these results and I think that next time, I will go for heavier weights on the push presses and jerks. V posted some videos of my last 2 sets of push jerks. In case you are interested, here they are. I don’t know which is which:

The above was followed up with a Tabata Run on the treadmill. Thank goodness Dave stayed there the whole time. I was breathing REALLY hard around round 6 and probably would have rested more if not for his coaching.

You’re Pushing It

… well, I am, but that was all I could think of for a title.

Despite my (still) super sore legs and general malaise at the end of the day yesterday, I decided to drag my sorry ass to work out at the 5pm class. I checked the workout on the site and saw that there was no running. My spirits were uplifted slightly due to this AND the fact that I felt I could wear my Vibrams. When we got there, I was pretty nervous when Dave said “let’s go outside”.

I have never run in my Virbrams. Dave gave us the choice of either a Tabata sprint OR “Death By 10 Meters”. I lobbied for Tabata sprint, because that’s a 4 minute thing as opposed to potentially 20+ minutes for DBTM. It was effing cold out and I wanted to get back inside ASAP. Tabata sprint it was.

My first few sprints were great, actually. Wearing the Vibrams is a constant reminder for me to try to POSE and not smash my heals on the ground. I did smash my heals a few times and I quickly switched back to POSE. It also helped that I kept hearing Dave scream “PULL! PULL! PULL!”.

When we got back inside, the workout was:


  • 40 push press (65lbs)
  • 30 squats
  • 20 ring dips
  • 10 double-unders

Looks simple, eh? I don’t know what I did to deserve this punishment, but I finished it in 15:33. I hear I still beat a 55 year old man by about 18 seconds. Thank goodness =).

The push presses were, surprisingly NOT the hardest part of this thing. They were challenging, yes, but the ring dips were by far the things that made me want to throw a tantrum, throw up, then quit. Johnny U didn’t so I guess I couldn’t either.

The squats went by pretty quickly. I did my first set unbroken, my second set in breaks, then, with Chad’s coaching (i.e. “Do this set unbroken, don’t stop, I don’t care if it hurts.”) my third set unbroken. Nice.

I did my first set of ring dips 1-3 at a time with some kipping to mostly full reps. The rest of the sets were pretty much me jumping up and holding myself for a second or 2 before crashing back down to the ground. They seemed never ending.

The double-unders also got me frustrated. I did the first set of them alternating between singles and doubles, only counting the doubles. The next two sets were 30 singles. I tried a bunch of times on the second set to get a double under, but just couldn’t do it. Oh well, I guess I need to practice those.