Tabata
WBI HIIT – Modified Tabata 1
HIIT
Superset
x 4
ULT
Mountain Climbers
time
20s
intensity
High
Tempo
fast
Rest
10s
time
20s
intensity
High
Tempo
fast
Rest
10s
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | High RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | High RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | High RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | High RPE | Fast | 10s (h:m:s) |
ULT
Cardio Breakdown
reps
20s
intensity
High
Tempo
fast
Rest
10s
reps
20s
intensity
High
Tempo
fast
Rest
10s
A coordinative agility drill that enhances starting and stoping movement in the sagittal plane.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s | High RPE | Fast | 10s (h:m:s) |
| 2 | 20s | High RPE | Fast | 10s (h:m:s) |
| 3 | 20s | High RPE | Fast | 10s (h:m:s) |
| 4 | 20s | High RPE | Fast | 10s (h:m:s) |