WOD 12.20.17 “Test 3”

In 2003 Coach Glassman wrote the article “How fit are you?” In the article Coach describes a series tests to be conducted over a five day period with one test given everyday. These tests are designed to challenge all ten general physical skills (cardio respiratory endurance, strength, stamina, power, speed, flexibility, agility, accuracy, coordination, and balance).

Each test can also be converted into a workout in order to improve the specific physical skill addressed. Lastly, Coach designed the tests to be “hard as hell”.

Enjoy this week, push yourself and test your fitness!

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 or use assistance bands. The other is to replace the muscle-up with four minutes of pull-ups and dips (two minutes max pull ups followed by two minutes max ring dips).

Character: The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.

Workout: This test can be practiced as a workout by completing the test and then repeating after an extended rest.

Scores:

4 Points: 180 – 284 (ex. Tabata score 18 x 10 Muscle Ups = 180 points)

8 Points: 285 – 399 (ex. Tabata score 19 x 15 M/U = 285 points)

12 Points: 400 – 524 (ex. Tabata score 20 x 20 M/U = 400 points)

16 Points: 525 – 659 (ex. Tabata score 21 x 25 M/U = 525 points)

20 Points: 660 + (ex. Tabata score 22 x 30 M/U = 660 points)

 

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