Tabata squat: 8 intervals of 20 seconds of air squats and 10 seconds of rest. Every squat goes from below parallel to full extension of the hip and leg.
Muscle-ups: after the eighth interval, rest 10 more seconds, then complete as many muscle-ups as possible in 4 minutes. They don't need to be consecutive.
Total time for the test: 8 minutes.

Scoring: Enter your Tabata squat score (the lowest number of squats in any of the 8 intervals) as round 1 and muscle-ups completed as round 2. Your score is Tabata score × muscle-ups (for example, 18 × 10 = 180).

Modifications: Assist the muscle-up manually, or replace it with 4 minutes of pull-ups and dips.

Character: The Tabata squat tests athletic hip function and aerobic and anaerobic capacity. The muscle-up is arguably the best upper-body exercise. Together they suggest an athlete's total fitness.

Practice workout: Complete the test, then repeat after an extended rest.

Points: 180 / 285 / 400 / 525 / 660+ earn 4 / 8 / 12 / 16 / 20 points.