Get ready to sweat, strike, and strengthen with our 6-Exercise Full Body TABATA workout! This WOD is a high-intensity circuit that blends strength, conditioning, and combat-style movement into a fast-paced session that hits every major muscle group. It’s short, sharp, and guaranteed to leave you feeling fired up.
Whether you’re training in-person at the Academy of Self Defense in Santa Clara, or going all in from your garage or living room, this TABATA-style WOD is designed to keep your heart rate high and your muscles under constant tension.
Format:
TABATA = 20 seconds work / 10 seconds rest
Alternate each pair of exercises for 4 minutes (that’s 8 total intervals per pair). After each 4-minute section, take 1 minute rest before moving to the next pair.
Here’s the 6-Exercise TABATA Breakdown:
Round 1:
- Goblet Squats
- Squat Hold
🔥 Legs lit up right away. Build strength, then hold that burn!
Round 2:
- Ab Rollouts
- Plank Hold
🔥 Core stability and control. You’ll feel the fire in your midline!
Round 3:
- All Strikes – 6 Punches + 1 Sprawl
- Repeat combo
🔥 Combat fitness in action—heart rate spikes, coordination on point!
Round 4:
- KB Swings
- REST (Active Recovery)
🔥 Hip drive, grip, and explosive power. Recover quick and swing hard.
Round 5:
- Clean & Press (KB or DB)
- REST (Active Recovery)
🔥 Compound strength—clean it with control, press with purpose.
Round 6:
- Walking Lunges
- Farmer’s Carry
🔥 Finisher-style grind. Stability, endurance, and posture under load.
Equipment Notes & Home Workout Options:
- No kettlebell? Sub in dumbbells, backpack, or bodyweight versions.
- No ab roller? Use slow, controlled mountain climbers or hollow holds.
- No space for walking lunges? Switch to reverse lunges in place.
- Farmer’s carry too limited in space? March in place holding weight.
Modifications:
Beginner:
- Reduce intensity by going for 2-minute rounds per pair
- Perform push-ups instead of sprawls
- Use lighter weights or bodyweight
Advanced:
- Add weight to carries/lunges
- Increase strike speed and sprawl depth
- Go unbroken on swing rounds
Maximize Your TABATA Session:
- Warm up well—focus on hips, shoulders, and core
- Focus on transitions. You’ve got 10 seconds—move fast!
- Keep your intensity high during the 20 seconds. It’s meant to burn.
- Cool down and hydrate—don’t skip the recovery work.
This is the kind of workout that defines our GRIT fitness program: fast, functional, and fiercely effective. You’ll build strength, sharpen skills, and tap into the energy of group fitness even if you’re working out solo.
Want to try this with a crew that brings the energy every session?
Sign up for your FREE two-week trial:
👉 https://academyselfdefense.com/free-two-week-trial/
Ready to train like this more often? Learn more about our GRIT program here:
👉 https://academyselfdefense.com/programs/asd-grit/