Tabata squat / jump rope
Tabata interval: 20 seconds of high-intensity, max-effort work; 10 seconds of rest; repeat for 8 cycles.
We apply the Tabata interval to movements of greater function than the one initially used to conceive this protocol. We prefer using the 20/10 interval for squats, pull-ups, sit-ups, push-ups, and rowing (big hip-drive and push/pull variants) versus the stationary cycling (spinning legs in a circle) that Dr. Izumi Tabata used in his original study.
The capacity and mental toughness required to hold high, consistent numbers throughout the protocol demands everything a hard-charging athlete has to offer.
First the squats.
Our evening crew recently got a Tabata squat dose followed immediately with 4 minutes of jump rope. The inability to extend (jump) out of the gate for the rope jumping was quite amusing for everyone. Try it--you'll see what we mean.
Then the jumping.
Links with more info:
Video from CrossFit.com
Clarence Bass on the Tabata protocol
Journal of the American College of Sports Medicine on the Tabata protocol