We will end this burpee-tastic week with a tabata-style workout containing burpees, box jumps, inchworm push-ups, and a nice cool down of child's pose and downward-facing dog stretch. As you might remember, in a tabata you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 10 seconds of rest. If you have downloaded the SmartWOD timer, it has an easy to use tabata function. For today’s WOD:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 work, 0:10 rest.
(3) Click on the plus sign beside “Add sets”.
(4) Select 4 sets with 2 minutes of rest between sets.
(5) Press "START TIMER".
You can also use “tabata songs” on YouTube to time your workout. Check out the link at the bottom of the post for more information.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Burpees
Rest 2 minutes
Tabata 2 - Box jumps (24in., 20in.)
Rest 2 minutes
Tabata 3 - Inchworm push-ups
Rest 2 minutes
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
Like an AMRAP, tabatas scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale the movements. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Tabata 1 - Elevated, no push-up burpees
Rest 2 minutes
Tabata 2 - Box jumps to comfortable height or box step-ups
Rest 2 minutes
Tabata 3 - Inchworms
Rest 2 minutes
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
Tabata 1 - Step-back burpees
Rest 2 minutes
Tabata 2 - Box jumps to comfortable height
Rest 2 minutes
Tabata 3 - Alternating rounds of inchworm push-ups and inchworms
Rest 2 minutes
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Personally, I dislike keeping score during tabatas. It’s not hard; but I prefer to turn my mind off and just work when the timer tells me to work. If you do want to keep score, count the reps you perform during the first three tabatas, and treat tabata number 4 as a cool down. If you do keep score, consider leaving it in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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