The Tabata squats take 4 minutes—20 seconds of work followed by 10 seconds of rest, for 8 consecutive rounds. The 4 minutes of muscle-ups starts immediately after. Muscle-up reps need not be consecutive. Resting between reps is O.K. The total number completed is what counts.

Today is day 3 of 5 of our How Fit Are You testing series.

Use your weakest Tabata squat number for your score. E.g. if you squat 20-20-20-20-20-20-20-18 reps, your number is 18. Multiply your Tabata number by the number of muscle-ups completed to determine your score. Then reference the scoring table to determine how many points you earned today.

180-284 = 4 points
285-399 = 8 points
400-524 = 12 points
525-659 = 16 points
660+ = 20 points

We’ll use these points at the end of the week to determine your overall fitness score.