The Red, White, and Blue Tabata Workout

The Red, White, and Blue Tabata Workout: A CrossFit Workout That Is Not Just For Fitness Competitors

By Daniel P. Clark – Editor-in-Chief

A few weeks ago I was watching a documentary called “Tabloid” which discusses the world of sports journalism. During one scene they were talking about how some reporters are paid to write stories based on what other people say or do rather than actually doing their own research before writing something up.

It’s not necessarily wrong per se, but it does come off as lazy at times. And while I’m sure there are plenty of journalists out there who don’t have time to do any actual reporting, but still want to make a name for themselves, then that’s fine too.

But when you start putting words into someone else’s mouth without even giving them credit or checking with them first?

That just doesn’t seem right.

So when I saw the title of this post, I knew it had to be good. So here goes…

THE RED WHITE AND BLUE TABATA WORKOUT! (And if you’re reading this after July 4th, congrats!)

I’ve been following CrossFit for years now and have tried many different types of workouts. Some days I really like them; others not so much.

But one thing I always stay true to is the fact that they’re constantly changing their methods and routines. It’s what keeps people like me interested in coming back day after day, week after week, and year after year. You know you’re going to be tested in some way every time you walk through those doors.

The Red, White, and Blue Tabata Workout - at GYMFITWORKOUT

And while many people enjoy the fact that the workouts are always changing, there are others (like me) who want something a little more stable to prepare for an upcoming competition. It’s not that I don’t appreciate a good met-con from time to time, but when I know one is coming I at least like to prepare for it.

There’s nothing worse than showing up on competition day and getting or surprise met-con. Unless of course that met-con is a fist fight with your girlfriend…uhh, I mean wife.

Anyways, back to the title of this post. If you didn’t already guess, it’s the “Red, White, and Blue Workout.” This is a workout that Greg Amel (@theamels) has been posting about on his feed for the past few weeks.

A few of my readers (yes, I actually have a few) told me that they were planning on doing this for the Fourth, so I went ahead and did a couple of the WODs leading up to July 4th.

While I won’t say this will be on any CrossFit competitor’s schedule come November, it is a pretty challenging and fun met-con style workout that would be perfect for celebrating this great country’s independence this weekend.

Don’t believe me?

Well check it out for yourself…

The WOD (In order)

3 Minutes of Deadlifts (435/315 lbs)

3 Minutes of Box Jumps (30″/24″)

The Red, White, and Blue Tabata Workout - GymFitWorkout

3 Minutes of KB Swings (1.5 /1 Pood)

3 Minutes of Wall Ball (20/14)

3 Minutes of Burpees

3 Minutes of Pull-ups

3 Minutes of Push-ups

3 Minutes of Air Squats

3 Minutes of Rest

The key to this WOD is keeping your pace consistent. You don’t want to go to fast, but you also don’t want to go so slow that you completely kill your future efforts.

The Red, White, and Blue Tabata Workout - GymFitWorkout

For time:

11 Meter Shuttle Run

10 45 lb. Dumbbell Bent Over Row

9 30 lb. Wall Ball

8 20 lb. Pull-ups

7 Kettlebell Swings (1.5/1 Pood)

6 Bar Facing Burpees

5 80 lb. Power Snatches

4 Toes to Bar

3 120 lb. Overhead Walk (100/80)

2 160 lb. Sprint

The Red, White, and Blue Tabata Workout - at GYMFITWORKOUT

1 400 Meter Run

This next one is a little less predictable. As with most met-con’s, they can be shorter or longer, depending on how you feel on any certain day.

The goal is to push yourself to the limit and hopefully finish under the time cap of 20 minutes. It’s not gonna be easy, but it’s also not impossible.

For time:

20 Minute Time Cap

15 Deadlifts (225/155)

12 Box Jumps (30/24)

9 Kettlebell Swings (70/53)

6 Bar Muscle-ups

The Red, White, and Blue Tabata Workout - GymFitWorkout

If you’re lucky enough to survive the above two brutal workouts, then you deserve a treat. But not just any treat…you gotta earn this one.

And no, I’m not talking about ice cream or cookies. I’m talking about one of my favorite drinks.

Since I was a kid, I’ve always loved berry-flavored anything, especially jell-o. My mom never used to let me buy it because she said it had no nutritional value what-so-ever.

But as I got older, I found a way to enjoy it even more by turning it into a drink.

This drink is called “Jell-O Shots.” I’m not sure where the name came from other than someone smart enough to try to get a bunch of drunk people to buy it.

Lucky for you, making jell-o is easy and you can even make it into a fun party game by adding a bit of alcohol to it.

All you need is: 4 oz. of boiling water, 2 packages of any flavor of jell-o, and a shot of your choice.

Just add the water to a cup, add the jell-o powder, stir for about 30 seconds, add the shot, and then enjoy.

And if you want to make it even better, you can add other ingredients like juice or mixed fruit to make it more appealing to the eye.

So there you have it folks. Three brutal workouts and one not-as-brutal-but-fun-nonetheless workout to do this weekend.

The Red, White, and Blue Tabata Workout - gym fit workout

Let me know how it goes in the comment section below!

Oh, and before I forget…

Happy Birthday America!



Sources & references used in this article:

Survey of genome sequences in a wild sweet potato, Ipomoea trifida (HBK) G. Don by …, M Yoshinaga, Y Takahata, M Tanaka, S Tabata… – DNA …, 2015 –

Self-organized near-field etching of the sidewalls of glass corrugations by T Yatsui, K Hirata, Y Tabata, Y Miyake, Y Akita… – Applied Physics B, 2011 – Springer

Complete genomic sequence of the filamentous nitrogen-fixing cyanobacterium Anabaena sp. strain PCC 7120 by …, M Takazawa, M Yamada, M Yasuda, S Tabata – DNA …, 2001 –