For Time:


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!

    Post results to comments.

    Stupid Myths About Squatting by Charles Poliquin (read article)

    Tye Rowing
    Happy Birthday Tye!

    Nick H
    Happy Birthday Nick H!

    27 Responses to ““Runaway””

    1. Toddski

      Nice active rest day with the 5:30 crew this fine Houston aka humid morning.
      6:50 mile

    2. Easy Rider (aka Robert Hammond)

      HBD Tye and Nick.
      11 Tabatha
      8:00 mile
      I wanted to keep up with Silverback, then my strategy changed to keep being able to see him on the long straight aways.

    3. Billdozer

      7:19 Mile- Glad I could get out and do this one. JP and I had a battle today on the run.

    4. Silverback

      Tabata: 13
      Mile: 7:20 – Dozer came straight from the hospital with no sleep, to beat me by 1 second on the mile.
      HBD Tye & Nick!!

    5. Shelly

      Ran yesterday & today down a loose rock road amongst many cows, a couple of scary bulls, and the easily irritated jackasses that protect them – felt like an obstacle course avoiding the animals & many landmines! I think it’s about 2 miles but haven’t clocked it yet. Working on endurance as promised!

    6. T-REX

      12 / 9:29. Great working out w/ the nooners this week. Constantly varied! Post wod 50 GHD.

    7. Lauren

      Strep throat sucks. I’ll do this WOD today at home–don’t want to risk getting anyone else sick. Will be in the box upon my return from Hawaii in Jan.
      Happy b-day guys! Didn’t know Nick went to Dulles. I did too.

    8. Toddski

      Cal, i specifically asked where you were this morning! We will have to schedule a 1-mile dual sometime soon.

    9. Black'n'Blue/Triple B

      Happy Birthday Tye and Nick!
      Tabata: 10
      Run: 11:17

    10. Nisha

      Small little group today..and all good runners so I happily took my position as being the caboose of the 5pm train 🙂
      Tabata: 7
      Mile: 10:09

    11. dianna

      HBD Nick and Tye!
      ran home from Oyster Creek today. Engaging posterior chain and avoiding dorsiflexion while being dragged by an 89# furry muscle…. challenging 3+ miles.

    12. G

      14 B2B Tabata, 7:55 1 mile – love me some Club Atomic with Teach
      It made a big difference not wearing Chucks! Great pacing with Joe F and Shakeweight (Vanessa, you kept me from slowing down, always love running with you or behind you at the end there =)
      Post WOD Milestone for Vanessa: 2 consecutive kips, yay!
      Nisha, you are a step higher now on the progression, hang in there.

    13. G

      Good to see Arnold, Billdozer, Babs and Jen C back in action!
      Shelly, dodging cow mobs (and cow dungs) on a rocky road sounds like a lot of fun, haha!
      Lauren, feel better soon so you can enjoy your Hawaiian vacation! Lucky you!
      Hope you enjoyed your birthdays Tye and Nick H!