thebatdojo: 4 minutes

That's all we did. Actually it was 4 x 40 seconds with 20 seconds of rest inbetween. 160 seconds is all it takes to crush a spirit. Well, that and 105F degree heat in a two car Easy Bake oven...

The Tabata interval is a 100% committed attack on the nervous system. Lighting fast, high intensity, mobile and functional. This is the strategy of countless military minds; strike hard, strike fast and take the women!

Today's workout
15 mins of babbling about tonight's Strikeforce while striking the heavy bag.
1 x 40 seconds: squat thrust, sprint (15 ft), bear crawl backwards...repeat.
1 x 40 seconds: side to side lunges, sprint, army crawl back...repeat.
1 x 40 seconds: punch/drop/kick/stands, sprint, tilt a whirl the grappling bag...repeat
1 x 40 seconds: 10 lb minibasketball bridge to standing, hold ball straight up walk fast (15ft), lunge back...repeat.
With the leftover over energy we had, we toyed with some halfguard. I swear BJJ AFTER your tough workout is soooo much better technique wise. One just doesn't have the ability to cheat.

Don't let the short time fool you. After 4 minutes we almost needed an IV and O2. If you push yourself hard enough, a 1 second workout at 1000% commitment will smoke you.

The punch/drop/kick/stand is an old favorite of mine. Jab the bag, drop into side breakfall (simulating you getting knocked down in the middle of a strike), kick the bag in it's theoretical balls and BJJ stand back up. It's surprisingly tiring.

The tilt a whirl didn't last long due to mini-Brock WWE slamming it! The poor defenseless bag exploded, sending stuffing out it's ass. The old crap they stuff in there looked like used underwear and gauze from an insane asylum. Another device got died... I think it's repairable, it's just the zipper. I have to get the gloves and gasmask out to pack in it's gooey innards.
BatDojo Lesson #2321 - Do not slam grappling bags.

Two shots of mini-Brock.

Don't quit.