We will end the week with a Christmas-themed tabata workout. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest. If you have downloaded the SmartWOD timer, it has an easy to use tabata function. For today’s WOD:
(1) Press “TABATA.”
(2) Select 8 rounds of 0:20 work, 0:10 rest.
(3) Press the plus sign beside “Add sets (optional)”.
(4) Select 5 sets with 1:30 rest between sets.
(5) Press “START TIMER.”
You can also use “tabata songs” on YouTube to time your workout. For fun, consider using these Christmas carol tabata songs for today’s workout: Jingle Bells, We Wish You A Merry Christmas, Last Christmas, Santa Claus Is Coming to Town/Jingle Bell Rock, Underneath the Tree.
If you are an experienced athlete and feel capable, please perform the following WOD:
Have Yourself a Merry Little Christmas Tabata
Experienced:
Tabata 1 - Snowy mountain climbers (mountain climbers)
Rest 90 seconds
Tabata 2 - Reverse snow angels
Rest 90 seconds
Tabata 3 - Gingerbread jacks (jumping jacks)
Rest 90 seconds
Tabata 4 - Christmas pie presses (50lb, 35lb) (dumbbell push presses)
Rest 90 seconds
Tabata 5 - Tinsel twists with a dumbbell (35lb, 25lb) (Russian twists)
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 - Snowy mountain climbers (mountain climbers)
Rest 90 seconds
Tabata 2 - Reverse snow angels
Rest 90 seconds
Tabata 3 - Gingerbread jacks (jumping jacks)
Rest 90 seconds
Tabata 4 - Christmas pie presses (8lb, 5lb) (dumbbell push presses)
Rest 90 seconds
Tabata 5 - Tinsel twists (no dumbbell) (Russian twists)
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 - Snowy mountain climbers (mountain climbers)
Rest 90 seconds
Tabata 2 - Reverse snow angels
Rest 90 seconds
Tabata 3 - Gingerbread jacks (jumping jacks)
Rest 90 seconds
Tabata 4 - Christmas pie presses (35lb, 20lb) (dumbbell push presses)
Rest 90 seconds
Tabata 5 - Tinsel twists with a dumbbell (20lb, 10lb) (Russian twists)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Not sure what some of the movements are? Click on the following links for more information:
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