We will end the week with a recovery tabata-style workout. In a normal tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 10 seconds of rest. Today we will use the same timing, but we will perform the movements at an easy to moderate intensity level instead.
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) Click on the plus sign beside “Add sets”.
(4) Select 4 sets with 30 seconds of rest between sets.
(5) Press "START TIMER".
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.
We will not be scoring today’s WOD, and everyone will be performing the same workout today:
Tabata 1 - Alternating rounds of arm circles and hip openers
Rest 30 seconds
Tabata 2 - Alternating rounds of high knees and butt kicks (Modify the intensity by increasing or decreasing the pace.)
Rest 30 seconds
Tabata 3 - Alternating rounds of right leg swings and left leg swings
Rest 30 seconds
Tabata 4 - Alternating rounds of forward bend stretch and calf stretch
Finish the workout with a couple foam roller exercises. Below is a video that goes over some basic ones you can experiment with:
Not sure what some of the movements are? Click on the following links for more information:
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