TGIF, Community Fitness Club! We will close out the week with a tabata-style workout. In a tabata, you perform given movements 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.
In the next four tabatas, you will cycle through toes-to-bar, mountain climbers, dumbbell push presses, and dumbbell box step-ups, resting a minute and a half between each 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 1:30 minutes of rest between sets.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - Cycle through:
Toes-to-bar
Mountain climbers
Dumbbell push presses (35lb, 25lb)
Dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
Rest 90 seconds
Tabata 3 - Cycle through toes-to-bar, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Rest 90 seconds
Tabata 4 - Cycle through toes-to-bar, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Rest 90 seconds
Tabata 5 - Cycle through toes-to-bar, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Tabatas scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. But sometimes other modifications need to be made as well. That’s okay! Do what you can do today, and that will be good enough. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - Cycle through:
Toes-to-rig
Mountain climbers
Dumbbell push presses (8lb, 5lb)
Dumbbell box step-ups to a comfortable height (8lb, 5lb)
Rest 90 seconds
Tabata 3 - Cycle through toes-to-rig, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Rest 90 seconds
Tabata 4 - Cycle through toes-to-rig, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Rest 90 seconds
Tabata 5 - Cycle through toes-to-rig, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Perhaps something between the experienced 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 - Scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - Cycle through:
Hanging knee raises
Mountain climbers
Dumbbell push presses (25lb, 15lb)
Dumbbell box step-ups to a comfortable height (25lb, 15lb)
Rest 90 seconds
Tabata 3 - Cycle through hanging knee raises, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Rest 90 seconds
Tabata 4 - Cycle through hanging knee raises, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Rest 90 seconds
Tabata 5 - Cycle through hanging knee raises, mountain climbers, dumbbell push presses, and dumbbell box step-ups
Not sure what some of the movements are? Click on the following links for more information:
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