CrossFit Athletic Group

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Warmup

WOD

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Post Tabata score and mile time to comments.

Warmup

WOD

Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Warmup

WOD

7 rounds of Tabata:

Squats

Sit-ups

Back extensions

*rotate to next station during the 10-second rest

Post lowest score of each to comments.

Warmup

WOD

20 seconds on/ 10 seconds off 65-pound thrusters for 15 intervals

Post lowest number of reps to comments.

Warmup

WOD

Tabata squats

Rest

Tabata squats

Rest

Tabata squats

Post lowest totals for each of the three sets to comments.

Warmup

WOD

"Tabata This!"

Tabata row

Rest 1 minute

Tabata squats

Rest 1 minute

Tabata pull-up

Rest 1 minute

Tabata push-up

Rest 1 minute

Tabata sit-up

Rest 1 minute

Post best totals of each to comments.