Workout Description
For Reps in 8 minutes
Tabata Air Squats
Rest 10 seconds then:
Max Muscle Ups
Why This Workout Is Hard
Perform Tabata air squats (score lowest round), then immediately perform max muscle-ups. Tests squat endurance and max gymnastics capacity.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Tabata air squats test leg muscular endurance (ability to maintain high reps in 20s bursts). Max muscle-ups in the remaining time test upper body pulling/pushing stamina and grip endurance to failure.
- Strength (6/10): Muscle-ups require significant relative upper body strength. Air squats are bodyweight, but performing them at Tabata intensity can feel like a strength endurance challenge.
- Power (6/10): Muscle-ups are an explosive movement. Air squats in Tabata format should be performed with speed/power to maximize reps. The WOD tests power expression after pre-fatigue.
- Speed (6/10): Maximizing reps in each 20s squat interval is key for that part. Then, efficient cycling of muscle-ups to achieve max reps in the remaining time.
- Endurance (5/10): An 8-minute test. First, Tabata Air Squats (approx 4 mins), then 10s rest, then max muscle-ups in the remaining time (approx 3:50). The Tabata squats are metabolically demanding, pre-fatiguing for the max effort gymnastics.
- Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Full squat depth for air squats.
Modality Profile
A G/M workout with a gymnastics component (Muscle-ups) and a monostructural component (Row).
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