Tuesday: Tabata Squats and a little run (CF Mainsite WOD)

Spend the first 10-15 min working on rope climbs.


  • Tabata “Bottom to Bottom” Squat
  • Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Record tabata score and mile time separately.

24 thoughts on “Tuesday: Tabata Squats and a little run (CF Mainsite WOD)

  1. bottom-to-bottom squats (Sept. 10): 108 reps

  2. 15 on the squats: 20, 18, 16, 15, 15, 15, 15, 15 = 129

    7:06 on the run with a mother of an uphill on the way back!

  3. 145 squats, 8:51 run

  4. 90-100ish squats (counting is not my forte, apparently), 8:24 run

  5. 120 squats…that 10 second break was definitely not a break.

    6:08 @ work

  6. I got distracted trying to keep track of tabata and forgot to count the squats. 12 on the last round or so, so probably around 100 or so total. 8:45 run, first time running in a month or so since I injured my foot.

  7. 18 18 16 16 12 12 10 12 = 114 squats, b2b
    6:24 mile run

  8. 121 Squats
    8:43 Mile

  9. 118 squats, 7:55 run

    Those 10 sec holds hurt so bad I actually bit my arm during one of them just to take my mind off it. 🙂

  10. 102 Squats, 6:58 Run

    I thought my legs were just going to give out for the first 100 yards of that run.

  11. So I was feeling ambitious today…
    Warm-up: 3 sets of 10 GHD sit-ups
    Murph: around 1hr, 5mins (Smith machine bar as RR sub for PUs)

  12. 130 squats, 7:26 run

  13. 95 squats, 9:45 horrifically slow run

  14. 98 squats, 9.06 run

  15. SP 5-5-5: 30kg, 32.5kg, 35kg (Kids, remember this: if you don’t use it [shoulder strength] you WILL lose it!)
    PP 5-5-5: 40kg, 45kg, 50kg

    “Stacey” (for AF comp — 150 air squats, 2k row, 150 air squats)
    18:34 (paced that first set of squats too slowly. Note to self: DO NOT PACE, JUST GO)… but this still puts me in 5th place.

  16. 89 squats, 7:22 mile

    wow my legs cramped

  17. 17 tabata, 6:28 mile

  18. 85 or 90 (I can’t remember) / 9:21
    holy legs…

  19. 145, 6:24 mile

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