We will close out the week with a tabata-style workout. In a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work and 10 seconds of rest.
In the first tabata of today’s WOD, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time. The next four tabatas will consist of Russian kettlebell swings, single unders, Superman holds, and wall sits.
To time today’s workout using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 5 sets with 1 minute of rest between sets. You can also use “tabata songs” on YouTube to time your workout. Check out the link on how to time your workout at the bottom of this post for more information.
Everyone will be performing the same workout today. The only differences will be in how you modify the movements to your personal fitness level, how long you are able to hold the movements, and how many reps of the movements you are able to do. It is okay if you can’t hold the movements for a full twenty seconds. Just hold them as long as you can. Do your best today and that will be good enough!
Please note: Even if you are able to perform double unders well, do single unders today.
Rx:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Russian kettlebell swings (Rx: 53lb/35lb; Scaled 1: 20lb/15lb; Scaled 2: 35lb/22lb)
Rest 1 minute
Tabata 3 - Single unders or imaginary jump rope
Rest 1 minute
Tabata 4 - Superman hold
Rest 1 minute
Tabata 5 - Wall sit
Not sure what some of the movements are? Click on the following links for more information:
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