“Tabata This”

(1 round of each movement – 8 cycles)

Squat + 1 min rest
Rower (Cal) + 1 min rest
Pull Ups + 1 min rest
Sit up + 1 min rest
Push Ups + 1 min rest

Movements can be done in any sequence.

Each exercise is scored by the lowest number of reps or calories on the rower, in each of the eight intervals. During the one minute rest time allowed the clock is kept running. The score is the total of the scores from the five stations.

Top tips on maximising your score:


Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the squat, rower, pull-ups, sit-ups and push-ups with a 1-minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight:

  1. Lying down between exercises lowers heart rate faster than standing, sitting or walking, indicating better recovery in the short 60-second rest.
  2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates and allows greater overall level of work.
  3. Rowing first reduces reps on all other exercises.
  4. Rowing reps are not seriously affected if done last.
  5. Improvement happens really fast when the workout is done consistently (bi-monthly).
  6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc., which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:

A total score of 53 (excellent score, by the way) is determined by adding up the lowest number of reps in any set of each exercise.

18 squats

4 pull-ups

6 push-ups

13 sit-ups

12-calorie row (use the calorie counter and call each calorie a rep)

This score is a 53.


Sadly we won’t be seeing the Canadian 7’s team this year 🙁 But here they are training with us in 2017.