We will close out the week with a tabata-style workout. In a tabata, you perform a given movement at a high intensity 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.
In the next four tabatas, you will cycle through 20 seconds of alternating lunges, followed by 20 seconds of Superman hold, followed by 20 seconds of flutter kicks, followed by 20 seconds of mountain climbers, then 20 more seconds of alternating lunges, followed by 20 more seconds of Superman hold, followed by 20 more seconds of flutter kicks, followed by 20 more seconds of mountain climbers. You will then rest one minute before completing this sequence three more times.
To time today’s workout using the SmartWOD timer app:
(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 5 sets with 1 minute 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.
Everyone will be performing the same workout today. The only differences will be in how you modify the movements to your personal fitness level, how long you are able to hold the movements, and how many reps of the movements you are able to do. Do your best today and that will be good enough!
Rx:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 1 minute
Tabatas 2, 3, 4, and 5 - Cycle through alternating lunges, Superman hold, flutter kicks, and mountain climbers
Rest 1 minute between each tabata
Not sure what some of the movements are? Click on the following links for more information:
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