It’s real. If only today was this delicious.
Tabata Mash-Up: Front Squat + Pull-up
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are front squats @ 110/70-lbs., and the even intervals are pull-ups. There is no rest between exercises, except a one-minute break after round 16.
This workout is scored by the total repetitions completed from all 32 intervals.
Jim C.
16 intervals of tabata pull ups (still resting the back):
Total reps: 129
That is, the lower back.
–Scores–
Matthew W.: 205 (25-lbs.; sub: weighted v-up)
Borja G.: 185
Michael F.: 155
Derek B.: 171 (50-lb. dbs; sub: jump-stretch strict pull-up, red)
Steve M.: 137 (45-lb. dbs)
Jon H.: 154 (40-lb. dbs)
Alex M.: 227 (40-lb. dbs)
Claire H.: 216
Ben H.: 147 (35-lb. dbs; sub: jump-stretch strict pull-up, blue)
Ted K.: 175 (30-lb. dbs)
Keena S.: 165 (25-lb. dbs; sub: jump-stretch strict pull-up, blue)
Laurie W.: 183 (20-lb. dbs; sub: jump-stretch strict pull-up, green)
Aaron B.: 221 (30-lb. dbs; sub: strict bodyrow)
Neil A.: 159 (45-lb. dbs)
Josh M.: 258 (40-lb. dbs, 25-lb. db; sub: weighted v-up)
Terry M.: 162 (40-lb. dbs)
Sidra C.: 149 (sub: jump-stretch strict pull-up, red)
Keith W.: 142 (35-lb. dbs)
Holmes H.: 206 (30-lb. dbs; sub: jump-stretch strict pull-up, blue)
Cristian D.: 195 (30-lb. dbs)
Mayra C.: 158 (25-lb. dbs; sub: jump-stretch strict pull-up, green)
Kirsten P.: 131 (25-lb. dbs; sub: jump-stretch strict pull-up, blue)
Julie G.: 140 (20-lb. dbs; sub: jump-stretch strict pull-up, blue)
Katie M.: 224 (20-lb. dbs; sub: strict bodyrow)
Bill G.: 156
David O.: 196 (55-lb. db; 25-lbs.; sub: weighted v-up)
Ivy F.: 154 (sub: jump-stretch strict pull-up, blue)
Matthew C.: 158 (35-lb. dbs; sub: jump-stretch strict pull-up, blue)
Mark L.: 175 (30-lb. dbs; sub: jump-stretch strict pull-up, blue)
Shawn C.: 151 (30-lb. dbs; sub: jump-stretch strict pull-up, blue)
Kate R.: 136 (25-lb. dbs; sub: jump-stretch strict pull-up, blue)
Annika K.: 203 (20-lb. dbs; sub: strict bodyrow)
Brandon W.: 148 (35-lb. dbs)
Ralph A.: 125 (30-lb. dbs; sub: jump-stretch strict pull-up, blue)
Joseph P.: 298 (sub: squat)
Josh O.: 364 (sub: squat)
Lisa C.: 275 (35-lb. db, 10-lb. plate; sub: goblet squat, weighted v-up)
Dave R.: 216
Mead O.: 96 (25-lb. dbs; sub: bodyrow; 1/2x)
Steve D.: 185
Brian T.: 183 (45-lb. dbs)
David S.: 208 (45-lb. dbs)
Ari S.: 191 (35-lb. dbs; sub: jump-stretch strict pull-up, green)
Tamra F.: 153 (sub: jump-stretch strict pull-up, blue)
Jen M.: 98 (30-lb. dbs)
Ted D.: 165 (30-lb. dbs; sub: jump-stretch strict pull-up, green)
Katie: 172 (25-lb. dbs; sub: jump-stretch strict pull-up, green)
Kathleen K.: 125 (20-lb. dbs; sub: strict bodyrow)
Chris C.: 150
Brad R.: 137 (45-lb. dbs)
Ty C.: 167 (40-lb. dbs; sub: jump-stretch strict pull-up, red)
Jeff W.: 131 (40-lb. dbs)
Daniel H.: 167 (35-lb. dbs; sub: jump-stretch strict pull-up, red)
JC L.: 133 (35-lb. dbs; sub: jump-stretch strict pull-up, red)
Greg F.: 312 (35-lb. kb, 15-lb. db; sub: weighted v-up)
Jim D.: 188 (25-lb. dbs; sub: strict bodyrow)
Spencer S.: 229 (sub: squat, jump-stretch strict pull-up, blue)
Brett B.: 167 (30-lb. dbs; sub: jump-stretch strict pull-up, green)
Bryan K.: 145 (sub: squat, strict bodyrow)
Diane N.: 109 (20-lb. dbs; sub: jump-stretch strict pull-up, blue)
Rocio Q.: 102 (20-lb. dbs; sub: jump-stretch strict pull-up, green)
Jenn J.: 153 (sub: squat, jump-stretch strict pull-up, blue)
Katherine S.: 215 (15-lb. dbs; sub: v-up)
Joe S.: 196
Mark Co.: 133
Ryan S.: 165 (45-lb. dbs)
Jerry C.: 95 (45-lb. dbs; sub: jump-stretch strict pull-up, red)
James H.: 180 (40-lb. dbs)
Wayne C.: 161 (40-lb. dbs)
Alissa G.: 132
Jason C.: 202 (35-lb. dbs)
Ricky B.: 120 (35-lb. dbs.)
Krishnan S.: 147 (35-lb. dbs; sub: jump-stretch strict pull-up, red)
Leota T.: 150 (30-lb. dbs; sub: jump-stretch strict pull-up, red)
Kaisa A.: 189 (30-lb. dbs)
Peter H.: 158 (30-lb. dbs)
Randy F.: 152 (25-lb. dbs; sub: jump-stretch strict pull-up, red)
Valentina F.: 171 (20-lb. dbs; sub: jump-stretch strict pull-up, green)
Erez Y.: 236 (55-lb. db., 25-lb. db; sub: weighted v-up)
Yesterday, 10 miles on flat pavement in 70:28 (7:03 pace). Out in 36:20 (including 1:05 stop), back in 34:08. As a wise man once said, “The hay is in the barn.”