One Word: Tabata

## One Word: Tabata I can’t believe I haven’t done a tabata routine since starting this thing! It’s a lot of warmup for not a lot of exercise; another example of the intensity vs. volume paradigm. ### Workout Structure: * **Warmup** – Modified CrossFit warmup of OH Squats, pushups, pullups, dips, GHR, GHD Situps. Then hit a [CFE warmup](http://www.crossfitendurance.com/page/index.php?menu=about&page=article&display=article&hide&id=342) built around POSE drills. * **Tabata Sprints** – 8x (20 seconds on, 10 seconds off) all-out efforts. I don’t know how much distance I lost from the 1st sprint to the 8th but I tried to finish as strong as possible. Total distance = roughly 1300m in 3:50. * **Cooldown** – Walk around, lay on back and [drain out legs](http://birthdayshoes.com/post-run-handstand-leg-drains-with-jawa) (this feels awesome after a tough session), and stretch out. --- ### Bonus Round: Knew I’d have some hormones flowing so I hit a snappy set of muscle-ups x 5. A new PR! Crazy how the body responds. On my previous best day I did 3 max. Thank you [sympathetic nervous system](https://en.wikipedia.org/wiki/Sympathetic_nervous_system)! **Post-Workout (PWO) Fuel:** Nada. Fueled by [ketones](https://en.wikipedia.org/wiki/Ketone) until the next morning.