SUP'er Fit: Tabata Tuesday 4 February

After two solid weeks of hot, hot weather it was a little surprising to be greeted by rain first thing yesterday morning. Did we train in the rain? Damn straight we did. Why am I telling you this? Because that is the reason there is no picture of the "chalk board of pain" this week. Unless you want a pic of a blank chalk board.
For something different I decided that it was time that the group was introduced to Tabata Tuesday. For those that have never done a tabata protocol workout before it is pretty easy. 0:20 secs of work followed by 0:10 secs of rest for 8 rounds. Grand total of 4:00 mins. Everyone, me included, that does this for the first time go in thinking that it is going to be easy and at around the 2:00 min mark wonder why they got out of bed and are thinking about when they can next be back there.
Tuesday also marked the first time for people to volunteer for burpees. I have a rule that if you are late you owe some burpees. Well done to the first volunteers, Lincoln and Justin.
As with pretty much all of my SUP'er Fit sessions there is a land component and a paddle component. Tuesday's session went like this:
Land Tabata One
* Burpees
* Squats
* Pushups
* Swimmer Plank
* Swimmer Plank
* Pushups
* Squat
* Burpees
Water Tabata Two
- Sprint paddle 0:20 secs Glide recovery 0:10 secs (distance covered 300-400 meters)
Land Tabata Three
* Burpees
* Squats
* Pushups
* Swimmer Plank
* Swimmer Plank
* Pushups
* Squat
* Burpees
Water Tabata Four
- Hard paddle with a focus on technique 0:20 secs Glide recovery 0:10 secs (distance covered 300-400 meters)
The surprising thing about Tabata Four was that despite concentrating more on form and technique instead of brute force, most of the group paddled further in Tabata Four.
So how did I time the tabatas? Firstly go and download an app called Timers Pro. It is great, easy to use and only costs $0.99. So that I don't drown the phone I use a Lifeproof Case. If you have an iPhone 5 or 5c it is great as they have built in a lanyard loop and I just attach that to my shorts. Crank the volume up to 11 and away you go.
Paddle happy.