"One
shouldn't be afraid to lose; this is sport. One day you
win; another day you lose. Of course, everyone wants to
be the best. This is normal. This is what sport is about.
This is why I love it."
Olympic
Gold Medallist Oksana Baiul
The
20 seconds on / 10 seconds off interval repeated 8 times
is the interval first researched by Dr. Izumi Tabata.
The CrossFit crew was early pioneers of this interval
and was first to apply it to the squat. Today we are going
to use this interval with five separate exercises. We
will row, squat, pullup, pushup, and situp. This represents
the range of functional movements (met. con, hip extension,
pulling, pushing, and trunk/hip flexion).

This is an amazingly complete workout in only twentyfour
minutes.
Setup
the rower for intervals of twenty seconds work and ten
seconds rest. Set the rower to display meters in the lower
window. Go all out on the first effort. On subsequent
efforts work to capture as many meters as in the first
effort.
In
the same interval pattern, 20on/10off X 8,
Squat
(air squat).
Same
interval pullups.
Same
interval pushups.
Same
interval situps.
If you transition from one exercise to the next in ten
seconds, this is a twentyminute workout. For all but
the best athletes this will be all but impossible.
Transition from one exercise to the next as quickly as
you can. Oneminute maximum transition break! No ranking
will be considered for total time that exceeds twentyfour
minutes.
Ranking is based on least number of meters in each of
eight rowing intervals, and least reps in each of eight
intervals for each of the other four exercises.
Submission includes five numbers: least number of meters
in rowing, least number of squats, least number of pullups,
least number of pushups, and least number of situps.


