The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Warmed up 2 hours prior to test... Wall balls and double unders for fun.
Ran the course in 1:52 (was told it would take 3 min) In full gear with tank, hauling hose, sledge hammering railroad steel, climbing stairs and dragging a 175lb dummy 100ft. Told the guy after I wanted to try again for a better time since I was pacing myself and could have done better. He looked at me like I was a little odd.
Every min do that many reps of burpees and KB (1 1\2 Pood) until unable to complete reps within that certain minute. Then continue using only the KB reps per minute.
Got 8 rounds Continued on to 13 rounds only KB
Pulled 60lb tire 1 min on, 30sec off, 45sec on, 15 sec off, 30 sec on, 15 sec off forwards pull and then backwards pull