Mountain Fit/Ascent CrossFit Week 4 WOD #4

Mountain Fit/Ascent CrossFit At Home Week 4, WOD #4

Today we are going to introduce you to a workout that you will see with any or all of the exercises we teach you. For today we will stick with the few exercises you have learned but introduce you to the Tabata Interval. The Tabata Interval was developed by Dr. Izumi Tabata with the primary purpose of increasing VO2 max (the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual). After today's workout you will be able to see how the Tabata Interval is so effective.

Today's WOD:

    Tabata Thrusters (8 cycles-4 minutes)

    Rest Two Minutes

    Tabata Sit-Ups (8 cycles-4 minutes)

    Rest Two Minutes

    Tabata Jumping Jacks (8 cycles-4 minutes)

    Rest Two Minutes

To do the Tabata Interval you will do the exercise for 20 seconds with good form and as quickly as possible. After 20 seconds you will rest for ten second and then start the next cycle. You will do this continuously for 4 minutes (8 cycles) for each exercise. Do not move to the two minute rest period or next exercise until you have completed all 8 cycles of 20 seconds on 10 seconds rest. Each 20 second round should consist of a maximum effort exercise.

Watch a video on how to do a thruster:

As always, if you have questions please post them on our Facebook page at and a Trainer will get back to you. If you would like to learn more about CrossFit check out the Mountain Fit website at You can also find a link to a healthy Meal of the Day recipe on the Mountain Fit website.

If you have the ability keep track of the distance you run/walk, so you can check your progress in the future.