Tabata Barbell
Workout Details
Four Tabatas for Max Reps in 19 minutes:
↳ 185/135 lbs (84/61 kg)
↳ 135/95 lbs (61/43 kg)
↳ 85/65 lbs (39/29 kg)
↳ 65/45 lbs (29/20 kg)
1 minute Rest between exercises
Coaching Tips
Strategy
- 1Pace yourself under the Tabata format; aim for steady, consistent reps rather than going all out in the first few rounds.
- 2For Deadlifts, keep the bar close to your body to ensure optimal leverage and reduce strain on your lower back.
- 3Transition quickly but efficiently between movements; use the 1-minute rest to recover and mentally prepare for each lift.
- 4Choose a loading that allows you to maintain good form; it's better to reduce weight than to sacrifice technique for more reps.
- 5Focus on breathing; exhale on exertion to help stabilize your core during heavy lifts.
Safety Considerations
Technical Focus
Watch for rounding of the back during deadlifts and maintain a stable core throughout all lifts.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Focus on engaging the hamstrings and core.)
Mobility:
- 5-10 per leg Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 5-10 per leg Ankle Mobility(Focus on forward lean to improve squat depth.)
Activation:
2 rounds- 5-10 Light Deadlifts(Use about 40-50% of your working weight.)
- 5-10 Hang Power Cleans with PVC or light bar
- 5-10 Bodyweight Front Squats(Focus on depth and form.)
- 5-10 Push Press with PVC or light bar
Scaling Options
Intermediate
Reduce weights by around 20% for all lifts, aiming for manageable form and technique.
- 1
deadlift
Weight: 148/108 lbs (67/49 kg)
- 2
hang power clean
Weight: 108/76 lbs (49/34.5 kg)
- 3
front squat
Weight: 68/52 lbs (30.5/24 kg)
- 4
push press
Weight: 52/36 lbs (24/16.5 kg)
Scaled
Reduce weights by around 40% and allow movement modifications for better form and engagement.
- 1
deadlift
Weight: 111/81 lbs (50/37 kg)
- 2
hang power clean
Weight: 81/57 lbs (36.5/26 kg)
- 3
front squat
Weight: 51/39 lbs (23/17.5 kg)
- 4
push press
Weight: 39/27 lbs (17.5/12.5 kg)