We will finish the week with a tabata style workout that combines scales, high knees, mountain climbers, plank hold, and bear crawl. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest.
For the scales tabata, 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, followed by 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.
For the next four tabatas, you will perform 20 seconds of high knees, then 20 seconds of mountain climbers, then 20 seconds of plank hold, then 20 seconds of bear crawl, then 20 more seconds of high knees, then 20 more seconds of mountain climbers, then 20 more seconds of plank hold, then 20 more seconds of bear crawl. You will then rest one minute before continuing on to the next tabata.
To time today’s workout using the SmartWOD timer app:
Select “TABATA”.
Choose 8 rounds of 0:20 work, 0:10 rest.
Press the plus sign beside “Add sets (optional)”.
Choose 5 sets with 1 minute of rest between sets.
Press “START TIMER”.
Everyone will perform the same WOD today:
Everyone:
Tabata 1 - scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - cycle through high knees, mountain climbers, plank hold, and bear crawl
Rest 1 minute
Tabata 3 - cycle through high knees, mountain climbers, plank hold, and bear crawl
Rest 1 minute
Tabata 4 - cycle through high knees, mountain climbers, plank hold, and bear crawl
Rest 1 minute
Tabata 5 - cycle through high knees, mountain climbers, plank hold, and bear crawl
Since tabatas scale automatically, everyone will complete the same workout today. Beginners will naturally perform fewer reps or hold movements for less time than an advanced athlete, and that’s okay. Just do the best you can!
Not sure what some of the movements are? Click on the following links for more information:
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