We will end the week with a tabata style workout containing dumbbell thrusters, mountain climbers, Superman holds, flutter kicks, toes-to-bar, downward-facing dog stretches, and cobra stretches. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest.
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)”.
Coose 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 - Dumbbell thrusters (35lb, 25lb)
Rest 90 seconds
Tabata 2 - Mountain climbers
Rest 90 seconds
Tabata 3 - Alternate between Superman hold and flutter kicks
Rest 90 seconds
Tabata 4 - Toes-to-bar
Rest 90 seconds
Tabata 5 - Alternate between downward-facing dog stretch and cobra stretch
Tabatas scale automatically. A beginner will naturally perform fewer reps and hold movements for less time than an advanced athlete. That’s okay! Just do your best, and scale the movements as needed. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Tabata 1 - Dumbbell thrusters (5lb, 3lb), air squats, or sit-to-stands
Rest 90 seconds
Tabata 2 - Mountain climbers
Rest 90 seconds
Tabata 3 - Alternate between Superman hold and flutter kicks
Rest 90 seconds
Tabata 4 - Toes-to-rig
Rest 90 seconds
Tabata 5 - Alternate between downward-facing dog stretch and cobra stretch
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 - Dumbbell thrusters (25lb, 15lb)
Rest 90 seconds
Tabata 2 - Mountain climbers
Rest 90 seconds
Tabata 3 - Alternate between Superman hold and flutter kicks
Rest 90 seconds
Tabata 4 - Hanging leg raises
Rest 90 seconds
Tabata 5 - Alternate between downward-facing dog stretch and cobra stretch
Not sure what some of the movements are? Click on the following links for more information:
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