“Tabata Barbell”

Iron Grip CrossFit – CrossFit

It was once thought by many so called experts in the fitness industry that Tabata intervals should only be done with monostructural (run, bike, row, etc.) movements or at most with bodyweight calisthetic movements. Few ever dared imagine what sort of incredible fitness could be attained by using these high intensity intervals with barbells or dumbbells. It was borderline heresy.
But the results speak for themselves. After years now of prescribing high intensity barbell workouts people are, in fact, getting fitter than they ever have been. Pretty cool.


Warm-up (No Measure)

With an empty barbell, and on the coach’s call for each rep:

10 Deadlifts

10 Hang power cleans

10 Front squats

10 Push press


Hang power clean


Front squat


Push press



Tabata Barbell (4 Rounds for reps)

8 Rounds of Tabata intervals for each movement:

Deadlift @ 185/135

Hang power clean @ 135/95

Front squat @ 95/65

Push press @ 65/45
– Rest 1 minute between movements.

– Score for each movement is lowest number of reps completed in a round.

– This workout can be completed with a single bar and few plates, or with 4 bars, each set to the appropriate weight.

– The workout must begin with the deadlift and proceed in order.