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              <span class="initials">NOV 7</span>
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              <a data-turbo-action="advance" class="post-title" href="/cardio-crusher-aaa866d6-7b87-4938-bf48-3fe22b4d2b25">Cardio Crusher // Friday - 2025.11.07</a>
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              <a href="/workout_structures/tabata">Tabata</a>
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              <a href="/movement_types/cardio">Cardio</a>
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              <a href="/equipment/ghd_machine">GHD Machine</a>
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  <p><strong>Tabata:</strong></p><br><ul>
<li>8 rounds of 20 seconds on, 10 seconds off for each of the following:<br><ul>
<li>Assault Bike</li>
<li>GHD Sit-ups</li>
</ul></li>
</ul><br><p><strong>Instructions:</strong><br>
- Complete 8 rounds of 20 seconds of max effort on the Assault Bike followed by 10 seconds of rest.<br>
- Immediately transition to 8 rounds of 20 seconds of max effort GHD Sit-ups followed by 10 seconds of rest.<br>
- The workout will total 16 rounds (8 rounds on the bike, 8 rounds on the GHD).<br>
- Score is total calories on the Assault Bike and total reps of GHD Sit-ups combined.</p>
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