We will close out the week with a tabata-style workout. In a tabata, you perform a given movement 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.
The next four tabatas will consist of the air bike, Superman hold, kettlebell deadlifts, and bear crawl.
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 2 minutes of rest between sets.
Press “START TIMER”.
Everyone will be performing the same workout today. The only difference will be in how you modify. It is okay if you can’t perform the movements for a full twenty seconds. Just do them for as long as you can. Do your best today and that will be good enough!
Everyone:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 2 minutes
Tabata 2 - Air bike
Rest 2 minutes
Tabata 3 - Superman hold
Rest 2 minutes
Tabata 4 - Kettlebell deadlifts Exp. (53lb, 35lb), Sc. 2 (35lb, 22lb), Sc. 1 (20lb, 15lb)
Rest 2 minutes
Tabata 5 - Bear crawl
Not sure what some of the movements are? Click on the following links for more information:
Comments