blog illustration Breaking Down the Different Types of Interval Training for CrossFit
December 08, 2023

Breaking Down the Different Types of Interval Training for CrossFit

Discover the world of interval training in CrossFit. Explore Tabata, EMOM, AMRAP, For Time, and hybrid intervals for enhanced performance and variety.

Breaking Down the Different Types of Interval Training for CrossFit

Tabata Training: The High-Intensity, Time-Based Protocol for CrossFit

Tabata Training: The High-Intensity, Time-Based Protocol for CrossFit

Tabata training is a renowned high-intensity interval training (HIIT) protocol that has gained popularity in the CrossFit community. Named after its creator, Dr. Izumi Tabata, this time-based training method is characterized by short bursts of intense exercise followed by brief rest periods. The Tabata protocol consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated for a total of eight rounds (four minutes).

The main objective of Tabata training is to push your body to its limits within each 20-second work interval. By performing exercises at maximum intensity, you engage both aerobic and anaerobic energy systems, resulting in improved cardiovascular fitness, enhanced muscular endurance, and increased calorie burn. Tabata workouts can be customized with a variety of exercises, including bodyweight movements, weightlifting, or cardio exercises, allowing for versatility and targeting different muscle groups.

Tabata training is highly effective for CrossFit athletes as it simulates the demanding nature of CrossFit workouts, which require short bursts of intense effort followed by brief recovery periods. It helps to build mental resilience, improve work capacity, and enhance overall performance in various functional movements.

Incorporating Tabata training into your CrossFit routine adds a dynamic and challenging element to your workouts. It is a time-efficient method that provides substantial benefits in a short period. However, due to its intensity, it is important to approach Tabata workouts with caution and gradually build up your fitness level to prevent overexertion or injury. With proper guidance and adherence to the Tabata protocol, you can harness the power of this high-intensity, time-based training method to excel in your CrossFit journey.

EMOM Workouts: Every Minute on the Minute Training for CrossFit Intensity

EMOM Workouts: Every Minute on the Minute Training for CrossFit Intensity

EMOM (Every Minute on the Minute) workouts are a popular training method in CrossFit that provide a structured and intense approach to improving strength, endurance, and overall fitness. The concept is simple: at the start of each minute, you perform a set number of repetitions of a specific exercise, completing it within that minute. Whatever time remains after completing the exercise becomes your rest period before the next minute begins.

EMOM workouts are highly effective for CrossFit athletes as they create a sense of urgency and demand consistent effort throughout each minute. This training method challenges your work capacity, mental focus, and ability to recover quickly. By pushing yourself to complete the required work within the minute, you build endurance and enhance your ability to maintain a high level of intensity.

The versatility of EMOM workouts allows for customization based on your fitness level and goals. You can choose exercises that target specific muscle groups or incorporate a combination of movements to create a full-body workout. Additionally, you can adjust the repetitions, weights, or difficulty of the exercises to increase or decrease the intensity.

EMOM workouts not only improve physical fitness but also enhance mental resilience. They teach you to push through fatigue and maintain concentration as the workout progresses. The time constraints of EMOM workouts also simulate the time pressure experienced in CrossFit competitions, helping you prepare for high-pressure situations.

Incorporating EMOM workouts into your CrossFit training regimen adds an element of intensity, structure, and progression. By consistently challenging yourself with EMOM workouts, you can improve your overall fitness, work capacity, and mental toughness, ultimately enhancing your performance in CrossFit and other athletic endeavors.

AMRAP Routines: Pushing Your Limits with As Many Rounds as Possible

AMRAP Routines: Pushing Your Limits with As Many Rounds as Possible

AMRAP (As Many Rounds as Possible) routines are a challenging and exhilarating form of interval training commonly used in CrossFit workouts. The goal of an AMRAP workout is to complete as many rounds of a prescribed set of exercises as possible within a given time frame. This training method pushes you to your limits, testing your endurance, strength, and mental resilience.

The beauty of AMRAP routines lies in their adaptability to different fitness levels and goals. Whether you’re a beginner or an advanced athlete, you can modify the intensity, duration, or complexity of the exercises to suit your capabilities. AMRAP workouts can be tailored to focus on specific muscle groups or to provide a full-body challenge.

During an AMRAP workout, the clock becomes your ally and your opponent. As the seconds tick away, you push yourself to perform each round with maximum effort while maintaining proper form. The competitive nature of AMRAP workouts fuels motivation and encourages you to squeeze in extra reps, ultimately driving improvements in work capacity and overall fitness.

AMRAP routines are not only physically demanding but also mentally stimulating. They require focus, determination, and the ability to push through physical and mental fatigue. By embracing the challenge of AMRAP workouts, you develop mental resilience and learn to excel in high-intensity situations.

Incorporating AMRAP routines into your CrossFit training allows you to continually push your limits, measure progress, and set new goals. The dynamic and time-based nature of AMRAP workouts keeps your training fresh, exciting, and highly effective. Prepare to test your limits, break barriers, and reach new heights of fitness with the exhilarating challenge of AMRAP routines.

For Time Workouts: Racing Against the Clock for CrossFit Challenges

For Time Workouts: Racing Against the Clock for CrossFit Challenges

For Time workouts are a staple in CrossFit training, adding an element of urgency and competition to your fitness routine. In these workouts, the objective is to complete a prescribed set of exercises as fast as possible. You race against the clock, striving to beat your previous time or outperform others in the CrossFit community.

The essence of For Time workouts lies in their emphasis on speed, efficiency, and mental fortitude. As the clock starts ticking, you push yourself to perform each exercise with intensity and maintain a steady pace throughout the entire workout. The time constraint creates a sense of urgency, pushing you to your limits and encouraging you to dig deeper.

These workouts can vary in duration and complexity, ranging from short and intense bursts to longer endurance challenges. They often involve a combination of functional movements, such as weightlifting, bodyweight exercises, and cardiovascular activities, creating a well-rounded test of overall fitness.

For Time workouts not only enhance physical strength, endurance, and cardiovascular fitness but also cultivate mental toughness. They require mental focus, discipline, and the ability to push through fatigue and discomfort. Racing against the clock challenges your mental resilience, teaching you to embrace discomfort and overcome obstacles to achieve your best performance.

Incorporating For Time workouts into your CrossFit training regimen brings excitement, competition, and measurable progress to your fitness journey. By continuously striving to beat your previous times and set new personal records, you stay motivated, focused, and constantly challenged. Embrace the exhilaration of racing against the clock and experience the transformative power of For Time workouts in your CrossFit endeavors.

Hybrid Intervals: Combining Different Interval Training Methods for CrossFit Variety

Hybrid Intervals: Combining Different Interval Training Methods for CrossFit Variety

Hybrid intervals in CrossFit provide a dynamic and versatile approach to interval training by combining different interval training methods into a single workout. By incorporating elements from various protocols like Tabata, EMOM, AMRAP, or For Time, you can add variety, challenge, and excitement to your CrossFit training routine.

The beauty of hybrid intervals lies in their ability to target different energy systems, muscle groups, and training modalities within a single session. For example, you can alternate between high-intensity Tabata intervals for cardiovascular conditioning and EMOM intervals for strength development. This combination allows for a well-rounded workout that pushes your limits and promotes overall fitness.

Hybrid intervals also provide a creative way to overcome plateaus and prevent training stagnation. By constantly varying the interval protocols, exercises, and work-to-rest ratios, you keep your body guessing, stimulating continuous adaptations and progress.

Designing a hybrid interval workout involves careful planning and consideration. You can tailor the intervals based on your specific goals and preferences. For example, if you want to focus on building strength and power, you can incorporate heavier weightlifting movements into your intervals. If endurance is your primary objective, you can include longer duration intervals with cardiovascular exercises.

By incorporating hybrid intervals into your CrossFit routine, you infuse variety, excitement, and a new level of challenge into your training. These workouts keep you engaged, target multiple aspects of fitness, and allow you to continuously push your boundaries. Embrace the versatility of hybrid intervals and experience the benefits of combining different interval training methods in your CrossFit journey.


By understanding and incorporating different types of interval training in your CrossFit workouts, you can bring variety, challenge, and effectiveness to your training regimen. Whether you prefer the time-based intensity of Tabata, the structured EMOM approach, the all-out effort of AMRAP, the race against the clock in For Time workouts, or the creativity of hybrid intervals, there’s an interval training method for every fitness goal and preference. Embrace the power of intervals to improve your strength, endurance, and overall fitness. Elevate your CrossFit performance and experience the transformative effects of interval training.

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