A person who has been cross-fitting for some time and had the pleasure to have a movement trained in tabata, would perhaps remember that it consisted of 8 sets of 20 second intervals of work and 10 second intervals of rest. In total, the intervals amount to a mere 4 minutes

The term "Tabata" originates from the researcher Izumi Tabata et al.  who conducted a study comparing a group doing moderate intensity training and a group doing high intensity training. The moderate intensity group worked out five days a week for a total of six weeks with each training session lasting an hour. The high intensity group trained four days a week for a total of six weeks with each session lasting 4 minutes, at 20 seconds of intense training and 10 seconds of rest. The results of the study were that there were improvements aerobically across both groups, but only the second group training at high intensity improved anaerobically (power). 

A singular movement could be the focus of one tabata training session, but there can be multiple movements designated for the intervals- they just have be programmed such that you can go all out during the work intervals for maximal returns. 

A. 10 mins to find max vertical leap
B. TABATA ring holds


Push Press 95/65#
Toes To Bar