We will end the week with a tabata style workout containing burpees, jump rope, Superman holds, dumbbell push presses, downward-facing dog stretches, and child’s pose. 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 - Burpees
Rest 90 seconds
Tabata 2 - Double unders
Rest 90 seconds
Tabata 3 - Superman hold
Rest 90 seconds
Tabata 4 - Dumbbell push presses (35lb, 25lb)
Rest 90 seconds
Tabata 5 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
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 - Elevated, no push-up burpees
Rest 90 seconds
Tabata 2 - Single unders or imaginary jump rope
Rest 90 seconds
Tabata 3 - Superman hold
Rest 90 seconds
Tabata 4 - Dumbbell push presses (8lb, 3lb)
Rest 90 seconds
Tabata 5 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
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 - Step-back burpees
Rest 90 seconds
Tabata 2 - Double unders or single unders
Rest 90 seconds
Tabata 3 - Superman hold
Rest 90 seconds
Tabata 4 - Dumbbell push presses (25lb, 15lb)
Rest 90 seconds
Tabata 5 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
Not sure what some of the movements are? Click on the following links for more information:
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