CrossFit | 210808
Sunday

210808

Workout of the Day

43

Test 3

Tabata squat
Max reps of muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.
Compare to 161029.


Scaling:
Refer to the original format of this Test 3 in “How Fit Are You?” from the CrossFit Journal in 2003. Most athletes can perform the Tabata squats. Athletes striving to get a muscle-up but not there yet can modify to 4 minutes of pull-ups and dips or push-ups. Intermediate athletes can complete this test as written.

Beginner Option:
Tabata squat
Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes

How Fit Are You?

2

This 2003 CrossFit Journal article captures an early conception of a universal, multi-event test of fitness that laid the foundation for CrossFit competition, including what would become the CrossFit Open and the CrossFit Games. The design requirements for such a test "included but were not limited to the following: quantifiable results; consistency with the CrossFit fitness concept; raising our commitment to improving absolute strength, relative strength, and gymnastic foundations; balancing intrinsic abilities of smaller and larger athletes; emphasizing exercises critical to and foundational to advanced training; mixing training demands within each test and, of course, over the total competition; a design that would identify an athlete’s weaknesses and possibly stand as a workout plan for improving overall fitness; and, finally, we wanted to design a competition that would be 'hard as hell.'"

Read the article How Fit Are You?

The Kipping Muscle-Up

The heart of the muscle-up is the transition from pull-up to dip — the agonizing moment when you don’t know if you’re above or below. That moment — the transition — can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

Watch The Kipping Muscle-Up

Comments on 210808

46 Comments

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Clint Michael
November 9th, 2021 at 3:20 am
Commented on: 210808

13x2=26

Used bar muscle ups. That was horrible. Two whole muscle ups.

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Manchild Manchild
October 20th, 2021 at 4:39 pm
Commented on: 210808

subbed weighted pull-ups & dips, 25#, for MUs


16*12 = 192

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Sebastian Wieczorek
September 21st, 2021 at 5:44 am
Commented on: 210808

September 19th, 2021


wu: bike, scales, pvc


wod: test 3

tabata air squats

138

4 min max band (black) assisted strict pull ups

28


post: bike, stretch

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Jeff Chalfant
August 29th, 2021 at 10:20 pm
Commented on: 210808

Tabata squat score: 17 (18’s until last two)

Strict muscleups: 18 (last 2 were a struggle)

Test 3 score: 306


183/42/176cm

(edited)
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Jesse Montagnino
August 23rd, 2021 at 7:48 pm
Commented on: 210808

16

18

18

18

18

18

18

19


9

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Mario Cruz
August 21st, 2021 at 1:06 am
Commented on: 210808

Test 3=340


19/19/20/19/18/18/18/17


20mus

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Leonel Manzilla
August 19th, 2021 at 3:35 pm
Commented on: 210808

24

24

25

25

25

26

25

25


Only 10 bar mu


175cm82kg23y

(edited)
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Ralph Keeley
August 18th, 2021 at 3:46 am
Commented on: 210808

M/35/6'/175#


Air squats: 20

Muscle Ups: 15


Score: 300 Rx

Deo gratias

(edited)
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Dan Morris
August 17th, 2021 at 2:50 pm
Commented on: 210808

Subbed 3 Pull-ups / 3 ring dips per 1 MU:


Rounds 1-6: 18 each

7: 19

8: 20 = 147 total squats


10 MU subs


42 / 6’0 / 190

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Chris Meldrum
August 16th, 2021 at 6:51 pm
Commented on: 210808

As rx’d, 352 (22 x 16), PR.


Got 22 on Tabata squats last time, so tried to shoot for that and hold on.  In early rounds 22 was no problem but by the end it was a lot closer. Last time I got 8 MUs, so was shooting to break that.  This time, I got 6 in the first minute, then 4-4-2.  Was starting to hit the wall in the fourth minute – had a failed attempt in there as well.


48m/5'10"/175

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Jeffrey Howard
August 15th, 2021 at 11:33 pm
Commented on: 210808

M/25/5'8"/155lb

CrossFit AFK


300 - Rx (20 squats × 15 ring muscle-ups)

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Brett Eckles
August 14th, 2021 at 1:24 pm
Commented on: 210808

Lowest air squat score: 16

Muscle Ups: 19


Score: 304 Rx


M/28/6’1”/198lbs

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Giuseppe Petrillo
August 12th, 2021 at 6:20 pm
Commented on: 210808

121 reps air squats

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QiHui Xing
August 12th, 2021 at 7:05 am
Commented on: 210808

squat:168REPS.

R-MU:24REPS.

https://youtu.be/R7zY8lIKgTk

(edited)
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Chin-Sheng Chou
August 11th, 2021 at 7:50 am
Commented on: 210808

RX,

squat: 18reps for all 8sets

RMU: 22reps(5/4/4/4/4/1)

score:396

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Gabriel Pereira
August 10th, 2021 at 1:52 am
Commented on: 210808

475 Rx

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Christian Simpson
August 10th, 2021 at 12:35 am
Commented on: 210808

Using a multiplication factor for a score is a little weird when CrossFit mostly looks at the amount of work done...

Sq: 15/14/13/13/13/13/13/14

Black band assist bar MU: 8

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Troy Bruun
August 9th, 2021 at 9:37 pm
Commented on: 210808

Completed 8-9


Score: 414


Tabata SQT 18/20/20/19/20/19/21/20

4 min Max Rep MU(seated Ring MU Prog) 23


18x23

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Az Native
August 9th, 2021 at 6:37 pm
Commented on: 210808

Squats 17, then 16x7. Total 129. 128 last time.

Pullups 31, ring dips 27. Last was 33/33

Did the pull-ups/dips Tabata style, pull-ups odd rounds, ring dips even rounds. Thought I’d mix it up, don’t think it worked very well.

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Shane Miller
August 9th, 2021 at 6:15 pm
Commented on: 210808

285

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John Clarke
August 9th, 2021 at 5:46 pm
Commented on: 210808

Tabata Squats - 20

AMRAP 4: 5 pullups, 5 pushups. 8 rounds


160

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Liz Rekas
August 9th, 2021 at 4:41 pm
Commented on: 210808

106 total air squats

beginner scale 3/3

ring-row/elevated push-up 9 rounds

(edited)
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James Gentile
August 9th, 2021 at 1:27 am
Commented on: 210808

As prescribed. 14 reps round 1, 15 reps for all remaining rounds for a total of 119 air squats.


15 BMU in 4 minutes.


14 x 15 = 210

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Mike Munsee
August 8th, 2021 at 11:11 pm
Commented on: 210808

M 51/190/6’

Scaled muscle ups to jumping bar muscle ups. 15 on the air squats and 22 on the jumping bar muscle ups for 330 score.

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Antonio Alves
August 8th, 2021 at 10:18 pm
Commented on: 210808

Modified;

--

Tabata squat

Max sets of 10 DB bent-over rows (2x 9,5 kg DB) & 10 bench dips in 4 minutes

SCORE: 96 squats (8x12) and 4 sets

--

Nice WOD. Completed a few additional sets to hit 100 reps for each movement.

8 km very enjoyable run in the early morning

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Aj Hanson
August 8th, 2021 at 10:10 pm
Commented on: 210808

tabata squat 18 reps first round lost count rest of the rounds


about 4 jumping ring muscle ups in 4 min

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Alexander Glueckler
August 8th, 2021 at 9:35 pm
Commented on: 210808

M / 37 / 5'7" / 195


508

(15 - 16 - 15 - 15 - 17 - 16 - 17 - 16 = 127 x 4 RMUs)

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Nicole Deaver
August 8th, 2021 at 8:49 pm
Commented on: 210808

Tabata Squats: 14


I practiced low ring muscle up transitions afterwards.

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YooSik Kim
August 8th, 2021 at 8:39 pm
Commented on: 210808

아신

Complete as many reps as possible in

20minutes of:

10 strict pull-ups

10 strict ring-dips

10 pistol alt.

10 DB snatches alt. 22.5kg

10 DBs thrusters

-5R

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Brian Louchis
August 8th, 2021 at 8:16 pm
Commented on: 210808

14x23=322

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Randy Crooker
August 8th, 2021 at 7:03 pm
Commented on: 210808

tabata squats: 19,19,18,18,16,16,16,16

bar muscle-ups: 14

score: 16x14=224

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Scott Lobenberg
August 8th, 2021 at 6:36 pm
Commented on: Workout Tips

102x15 +1530


I did not have rings for the MU so I did Bar MU

(edited)
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Joe Conradi
August 8th, 2021 at 6:35 pm
Commented on: 210808

Air squat score: 15

dip/pull-up score: 40


total score: 600

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Steve Day
August 8th, 2021 at 6:28 pm
Commented on: 210808

Tabata squat score: 22

Subbed hspu for mu: 30

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Morgan Greene
August 8th, 2021 at 4:39 pm
Commented on: 210808

21x 25 = 525

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Coastie Nick
August 8th, 2021 at 3:33 pm
Commented on: 210808

Subbed bar MUs: 21 Sq x 20 Bar MUs. Score: 420


161029: Rx'd, Tabata Sq. -16, MU- 11, Score: 176


131009: 15 sq. x 4 MU, Rx’d score: 90

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Michael Arko
August 8th, 2021 at 3:26 pm
Commented on: 210808

For MUs, I did low-ring MUs until my wrists were toast; after that 3 pull-ups + 3 assisted dips (from 1/4 squat to full extension):

Squats: total = 154 / low round = 18

10 low-ring MUs

6 x 3pu+3dip

(16 total "MUs")


crossfit.com 16 x 18 = 288

video score 16 x 154 = 2772

I don't know what the correct score should be. Somewhere in between these 2, I guess.

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Sam K
August 8th, 2021 at 3:09 pm
Commented on: 210808

13reps all 8 rounds (probably could have squeezed another couple in each round

8 bar muscle ups immediately following (don't have high rings)


Score: 13x8 = 104


Followed by 6mi run


Update: after rereading I see that there are two sets of instructions for this workout so I repeated the next day



Repeat next day(total tabatta squats x 4min of MUs):

122 squats x 17 bar muscle ups = 2,074


M/30s/224lbs


Son(13): 130squats x 12 chest to bars = 1,560

(edited)
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Jim Rix
August 8th, 2021 at 2:54 pm
Commented on: 210808

Tabata squats, straight across 19s= 152.

Then alternating Tabata pull-ups and push-ups, 10-18-10-16-9-15-8-16.

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Charlie Pokorny
August 8th, 2021 at 2:46 pm
Commented on: 210808

20 squats for all intervals x 22 MU = score of 440 Rx'd

161029 was 360 (20 squats x 18 MU)

Failed one MU in the last minute.

m/53/5'11"/200#

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Charles Meyers
August 8th, 2021 at 2:08 pm
Commented on: 210808

Tabata squat 19-18-18-17-17-18-18-18

Max reps of muscle-ups from the ground scaled in 4 minutes

28

3971

(edited)
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YooSik Kim
August 8th, 2021 at 1:01 pm
Commented on: 210808

For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

-48:45

체중이 늘어나니 힘드네요

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Steven Thunander
August 8th, 2021 at 9:16 am
Commented on: 210808

Globo scale: As Rxed/ scaled. If no rings are available, you can either sub bar mucleups, or rounds of 3 bar dips and 3 pullups. No pullup bar/ring option do pushups and inverted rows or rows using dumbbells or some other heavy object.

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Chris Sinagoga
August 8th, 2021 at 3:15 am
Commented on: 210808

Champions Club Scaling Notes


RANT

When this workout first came out I am assuming the kipping muscle-up was not a thing. So I'm curious to 1) who could do this back then and 2) how much less fit we are compared to whoever did strict muscle-ups. When I did this I tried using the least amount of kip as possible (straight knees, straight-ish hips) to make it more difficult, but that didn't last past the first 3. I need to work on the strength portion of this movement.


WORKOUT THEMES

Refer to the original article. Also, squatting with speed and scaling an obstacle.


MAIN DECISION

Do I keep the general idea of muscle-ups or do I work on the specific pulling and pushing from the upper body.


TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of:

35 squats

1:00 kipping muscle-up practice


CONSISTENCY SCALE

Complete as many rounds as possible in 20 minutes of:

35 squats

1:00 strict muscle-up practice (either on low rings, or doing strict pull-ups/dips)


INTENSITY SCALE

As is, sub rope climbs or burpees for muscle-ups, then practice them in the warmup.


INJURY SCALE

Upper-body - sub running for muscle-ups

Lower-body - practice strict pull-ups and dips for 20 minutes, work on more ROM than usual


MY STUFF

14 was low score on squats (1st round), then 16 on the rest. Then I actually kept the Tabata timer going for muscle-ups. 3 on the first 3 rounds, then 2 the rest of the way. Actually pretty hard.


GENERAL FEAR LEVEL: 5

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Joseph Gorton
March 29th, 2019 at 8:28 pm
Commented on: How Fit Are You?

Are the 15 clean and jerks squat cleans? Or can you power or split clean them?

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Matthieu Dubreucq
December 18th, 2019 at 11:47 am

Joseph, I believe that if there are no specifications you can go power or squat, split or push. Just keep it touch and go and go for it.

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