We will end the week with a tabata style workout containing burpees, flutter kicks, Superman holds, dumbbell push presses, downward-facing dog stretches, and child’s pose. In a tabata, you 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 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 at the bottom of the post for more information.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Burpees
Rest 90 seconds
Tabata 2 - Flutter kicks
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, jumping, no push-up burpees
Rest 90 seconds
Tabata 2 - Flutter kicks
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 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 - Step-back burpees
Rest 90 seconds
Tabata 2 - Flutter kicks
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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