Scott Yard is an experienced and accomplished powerlifter who is also a member of team elitefts™.  The workout he posted on June 27th was primarily composed of squat and pull based exercises.  The exercise he ended his workout routine with was body weight box squats, Tabata style.

Tabata training was established by Dr. Izumi Tabata and a team of researchers in Japan.  This style of training consists of 20 seconds of work followed by 10 seconds of rest, and is completed for a total of 8 rounds.  One Tabata exercise will last for 4 minutes and 20 seconds.  A full article on Tabata training, written by Fara Rosenzweig of, can be read in its entirety: What is Tabata Training?

As you can imagine, depending on the exercise, this style of training can be grueling.  The volume is quite high during this exercise, the rest period extremely low, and intensity varies from athlete to athlete.  Intensity will vary depending on how you execute your body weight box squats.  It is an extremely time efficient way of exercising if you are in a time crunch, .  Also, the ratio of work to rest being 2:1 makes Tabata training a very effective aerobic workout.  This is why the placement of his body weight Tabata box squats exercise was ideal; he performed them as the last exercise in his workout.  So keeping with the squatting theme of the workout, Scott was able to implement an aerobic aspect that will lead to muscular endurance.  Scott can be quoted here, "Quads were on fire after these."

There is always the option of adding resistance to your Tabata box squats.  elitefts™  has barbells, kettlebells, dumbbells, etc. that you can add to challenge yourself even further when performing Tabata box squats.