500
- For Time
- 300 reps following the pattern:
- 20 second Pull-Ups
- 10 second Rest
- 20 second Push-Ups
- 10 second Rest
- 20 second Sit-Ups
- 10 second Rest
- 20 second Air Squats
- 10 second Rest
- After the round of Air Squats, begin again with the Pull-Ups. Keep a running total of reps and continue working until 300 reps are completed.
See: “Task Tabata” Benchmark WOD
With a running clock, perform as many repetitions as possible for each movement in the prescribed sequence until a total of 300 reps is completed.
Score is the time on the clock when the 300th rep is completed.
Scaling Options
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.
Intermediate
For Time
225 reps
Beginner
For Time
150 reps following the pattern:
20 second Ring Rows
10 second Rest
20 second Knee Push-Ups
10 second Rest
20 second Sit-Ups
10 second Rest
20 second Air Squats
10 second Rest
