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Workout Description

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest After the round of Air Squats begin again with the Pull-Ups. Keep a running total of reps and continue working until 300 reps are completed.

Why This Workout Is Medium

Accumulate 300 total reps across four bodyweight movements using the Tabata protocol (20 sec work / 10 sec rest). Tests work capacity and consistency.

Benchmark Times for Task Tabata

  • Elite: <19:00
  • Advanced: 19:00-17:01
  • Intermediate: 17:01-14:31
  • Beginner: >14:31

Training Focus

This workout develops the following fitness attributes:

  • Stamina (7/10): Each 20s work interval tests specific muscular endurance. Accumulating 300 reps across these four movements will significantly tax pulling, pushing, core, and leg stamina. The challenge is maintaining output as fatigue sets in across different muscle groups.
  • Endurance (6/10): Accumulate 300 total reps for time, following a Tabata protocol (20s work/10s rest) rotating through Pull-Ups, Push-Ups, Sit-Ups, and Air Squats. This tests the ability to maintain consistent work output across four bodyweight movements until a high total rep count is achieved.
  • Speed (6/10): High turnover of reps within each 20-second window is crucial for accumulating 300 reps quickly. Efficient movement and minimizing rest during work periods are key.
  • Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load.
  • Power (3/10): Kipping pull-ups can have a power component. Explosive push-ups or squats can be performed. However, the focus is on maximizing reps through sustained effort until 300 total are done.
  • Flexibility (2/10): Requires basic mobility for pull-ups, push-ups, sit-ups, and squats.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Row).

Similar Workouts to Task Tabata

If you enjoy Task Tabata, you might also like these similar CrossFit WODs:

  • Open 23.2A (92% similar) - AMRAP in 15 minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) *Add 10 shuttle runs ...
  • Row Cindy Row (90% similar) - AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats 20 calorie Row...
  • The 50s (90% similar) - For Time Buy-in: 1000 meter Row Then, 50 reps each of: Burpees Air Squats Hollow Rocks Push-Ups...
  • Mini Murph (89% similar) - For Time 400 meter Run Then 5 Rounds of: 10 Pull-Ups 20 Push-Ups 30 Air Squats Then complete: 400 ...
  • Rosa (89% similar) - 5 Rounds for Time 10 Handstand Push-Ups 400 meter Run...
  • Nicole (89% similar) - AMRAP in 20 minutes 400 meter Run Max Rep Pull-Ups...
  • It’s a Trap! (88% similar) - For Time 100 Burpees 200 meter Run to start then again every 2 minutes...
  • Hope For Refugees (88% similar) - 3 Rounds For Total Reps in 17 minutes 1 minute 8 meter Shuttle Runs 1 minute Dumbbell Snatches (50/3...

These WODs similar to Task Tabata share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance6/10Accumulate 300 total reps for time, following a Tabata protocol (20s work/10s rest) rotating through Pull-Ups, Push-Ups, Sit-Ups, and Air Squats. This tests the ability to maintain consistent work output across four bodyweight movements until a high total rep count is achieved.
Stamina7/10Each 20s work interval tests specific muscular endurance. Accumulating 300 reps across these four movements will significantly tax pulling, pushing, core, and leg stamina. The challenge is maintaining output as fatigue sets in across different muscle groups.
Strength3/10Primarily a test of relative bodyweight strength endurance. No external load.
Flexibility2/10Requires basic mobility for pull-ups, push-ups, sit-ups, and squats.
Power3/10Kipping pull-ups can have a power component. Explosive push-ups or squats can be performed. However, the focus is on maximizing reps through sustained effort until 300 total are done.
Speed6/10High turnover of reps within each 20-second window is crucial for accumulating 300 reps quickly. Efficient movement and minimizing rest during work periods are key.

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest After the round of Air Squats begin again with the Pull-Ups. Keep a running total of reps and continue working until 300 reps are completed.

Difficulty:
Medium
Modality:
G
M
Time Distribution:
10:46Elite
15:16Target
19:00Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10