Workout Description

Why This Workout Is Medium

This is a 16-minute, four-station Tabata that blends light odd-object work, gymnastics, monostructural calories, and heavy barbell cycling. Work density per minute is modest due to built-in rest, but complexity is mixed (Toes-to-Bar and Power Cleans elevate the skill demand). With no modifiers and a mid-length time domain, it lands near Cindy-level difficulty—solidly Medium for most Rx athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps over four separate Tabatas tax stamina in the legs, midline, and grip. Managing repeatable sets on Toes-to-Bar and consistent barbell/wall-ball cadence demands muscular endurance.
• Speed (7/10): Work windows are sprints. Quick cycling on wall balls and cleans, crisp kip timing on Toes-to-Bar, and aggressive starts on the rower determine the score, while transitions are fixed within each station.
• Endurance (6/10): Sixteen minutes of intervals build aerobic capacity with repeated efforts on the rower and cyclical wall balls. The 10-second rests reduce continuous strain but still require sustained breathing control across all four stations.
• Power (6/10): Explosive hip drive is key for barbell cycling and wall balls, with sharp accelerations out of each 10-second rest. Power output also boosts rowing calories in short 20-second bursts.
• Strength (5/10): Strength is moderately challenged by 135/95 lb power cleans, especially under fatigue. The workout isn’t about 1RM strength, but repeated force production at a relatively heavy barbell matters.
• Flexibility (3/10): Requires sound shoulder and hip mobility for consistent wall ball depth, front rack positions, and efficient kipping. Demands are moderate, not extreme, but inadequate range will slow cycle speed.

Scaling Options

Scale to: Wall Ball 14/10 lb and Toes-to-Bar → Hanging Knee Raise • Power Clean 115/75 lb (or 95/65 lb) • Toes-to-Bar → V-Up or Strict Knee Raise

Scaling Explanation

These options preserve the stimulus by keeping movement patterns and cycling speed similar while reducing load and skill to maintain consistent reps across all eight intervals per station.

Intended Stimulus

Short, repeatable sprints with precise pacing. Each 20-second effort should be aggressive but sustainable across eight intervals per movement. Expect legs and lungs to light up on wall balls and rowing, grip and midline to suffer on Toes-to-Bar, and explosive hip drive to carry power cleans. Aim for consistent sets, minimal drop-off, and steady breathing control.

Coach Insight

Pace like a metronome: pick repeatable set sizes you can hold for all eight intervals. Avoid a hot first round that costs you later. The one tip: set and protect a target number per interval. Common mistakes: big early sets on Toes-to-Bar, messy barbell cycling that spikes heart rate, and sloppy wall ball standards causing no-reps.

Benchmark Notes

Score is total reps/calories accumulated across all four Tabatas (8 x 20s on/10s off per movement). Add wall balls, toes-to-bar, rowing calories, and power cleans together. The benchmark levels represent typical totals for beginner through elite athletes in this structured 16-minute format.

Modality Profile

Each station gets four minutes. One movement is gymnastics (Toes-to-Bar), one is monostructural (Row), and two are weightlifting (Wall Ball Shot and Power Clean). Time is evenly split per station, so the distribution is approximately 25% gymnastics, 25% monostructural, and 50% weightlifting.

Similar Workouts to Big Mama Tabata

If you enjoy Big Mama Tabata, you might also like these similar CrossFit WODs:

• The 540 (91% similar) - For Time 50 Plate Overhead Lunges (45/25 lb) 40 Pull-Ups 30 Thrusters (95/65 lb) 20 Burpees 10 Squat...
• Open 16.5 (91% similar) - 21-18-15-12-9-6-3 Reps For Time Thrusters (95/65 lb) Bar Facing Burpees...
• Open 14.5 (91% similar) - 21-18-15-12-9-6-3 Reps, For Time Thrusters (95/65 lb) Bar Facing Burpees...
• Regionals 15.3 (91% similar) - AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Ball Shots (20/14 lb; 10/9 ft) 100 Double-Unders...
• Open 22.1 (91% similar) - AMRAP in 15 minutes: 3 Wall Walks 12 Alternating Dumbbell Snatches (50/35 lb) 15 Box Jump-Overs (24/...
• Open 17.1 (91% similar) - For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15...
• Open 21.2 (91% similar) - For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (5...
• Extended Elizabeth (91% similar) - For Time 21-18-15-12-9-6-3 reps of: Power Cleans (135/95 lb) Ring Dips...

These WODs similar to Big Mama Tabata share comparable training demands, time domains, and movement patterns.