two rounds; rest one minute between rounds,
tabata bottom-to-bottom squat*
+ 1-mile run
*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves. There is no rest between the second Tabata round and the one-mile run.
This workout is scored by both the time and the least number of repetitions completed for each, eight-set Tabata round.
Tamra F.: 10, 8, 18:17 (sub: 2000m row; btb rom)
Kris C.: 9, 9, 19:26 (sub: 2000m row)
David O.: 8, 7, 19:06
Mike S.: 10, 10, 17:17 (sub: 2000m row)
Neil A.: 12, 10, 19:41
John S.: 10, 7, 17:51
Cari D.: 5, 4, 19:03
Jen M.: 12, 10, 18:50 (btb rom)
Melody: 14, 13, 18:19
Wanda K.: 10:10 (no tabata; sub: 2000m row)
Kim H.: dnf
Tod C.: 9, 9, 17:53
Ted K.: 7, 7, 18:12 (btb rom)
Amy D.: 9, 9, 16:47
Rebekka E.: 7, 7, 19:41 (btb rom)
Charlotte H.: 5, 5, 20:33
Roselena R.: 8, 7, 19:08 (btb rom)
Matt W.: 11, 2, 18:58 (btb rom)
What’s “btb rom”?
I did the tabatas twice, because I had bad form the first time. My lowest scores were 16 and 12. My overall time was 18:15. Jeff W.
“btb rom” means range of motion in the bottom squat position was not achieved with regularity, during rest intervals or otherwise.
Great job today, team. This workout was tough–make sure to drink plenty of water, make sound nutritional choices and get plenty of activity this weekend (walking, jogging, etc.). The aftermath in your legs is excess hydrogen concentration–a waste product. Water and activity will help your body rid itself of this byproduct. Failing to treat your body well over the next few days will ensure that come Monday, you will still feel today’s effects.
Now, if you’ll excuse me, I have a date with a lady named “Fran.”
What? I feel duped. I have a date with Fran tomorrow.
I think this workout should be renamed to 911.
Guys–we’re NOT doing Fran tomorrow in group. Calm down! I’m doing Fran tomorrow myself.
Is that a 10am date?!??
I love everyone at group training but Fran is the one person I really don’t want coming tomorrow.
I don’t think I can manage Fran tomorrow. Girl requires way too much and I’m not that into Valentines. 🙂