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Friday 05.04.12

Tabata “Bottom to Bottom” Squat
Run 1 mile
 Clock starts for run on rising from last squat.

The “Tabata”
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

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

Compare to 09.14.11 

You will be posting your score = least number of squats in an interval and your mile run time.


  1. This WOD didn't post early enough for me to get out the door, but I vaguely remember you telling me what it was. So I just did 100 squats then ran 1 mile.

  2. Sorry Mama's for the late WOD! I thought it was scheduled but was saved as s draft! Dumb.

    Score= 14
    9:30 run

    Amy W.=11
    10:40 run

  3. Confused on how to count my score, so my time was 14 min. exactly. 10 min. mile/4 min. squats.

  4. Tiffany- Since the tabata is 4 minutes long for everyone, the way you score yourself is like this:
    Lets say your sets went like this-
    1- 24 squats
    2- 18 squats
    3- 18 squats
    4- 16 squats
    5- 14 squats
    6- 15 squats
    7- 12 squats
    8- 13 squats
    In this scenario your score would be 12 because that was the lowest number of reps per cycle that you accomplished. This scoring motivates you to keep your numbers high through the end!

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