We will end the week with a tabata style workout. In a tabata, you will 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, select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 4 sets with 2 minutes of rest between sets. 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, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Double-unders
Rest 2 minutes
Tabata 2 - Push-ups
Rest 2 minutes
Tabata 3 - Toes-to-bar
Rest 2 minutes
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of cobra stretch
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 - Imaginary jump rope
Rest 2 minutes
Tabata 2 - Wall push-ups
Rest 2 minutes
Tabata 3 - Toes-to-rig
Rest 2 minutes
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of sphinx stretch
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 - Single-unders
Rest 2 minutes
Tabata 2 - Box push-ups
Rest 2 minutes
Tabata 3 - Hanging knee lifts
Rest 2 minutes
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of cobra stretch
I should confess that I really 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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