Test 3: Tabata Squat followed by 4 minutes of Muscle-ups
Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then
has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be
consecutive, i.e., without rest. All squats must be from below parallel to full extension of
the hip and leg.
Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight
intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the
number of muscle-ups completed within four minutes. Total time for test: 8 minutes.
Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist
manually - someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.
Finish with:
100 Knees to Elbow/Toes for time
6 comments:
476 total with Squats/Pullups/Ring Dips.
7:52 Knees to Elbows.
wish I new what "elbow toes" were
Thanks Bryce, that will be toes for you
19x19 361 as rx'd w/ low hang rings so I couldn't Kip...sucky, I am destined to be an 8 across the board. No bar to do knees to elbows so did it on rings...ROUGH
A. "Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
Tabata Squats: 18
Muscle-ups: 7
Score: 126
13 x 14 (mod m/u). 182
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