We will finish the week with a tabata style workout that combines scales, high knees, butt kicks, wall sits, and Russian twists. 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.
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.
To time today’s WOD using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 5 sets with 1:30 minutes 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.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - high knees
Rest 90 seconds
Tabata 3 - butt kicks
Rest 90 seconds
Tabata 4 - wall sits
Rest 90 seconds
Tabata 5 - Russian twists
Since tabatas scale automatically, everyone will complete the same workout this Friday. 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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