We will finish the week with a tabata style workout that combines scales, high knees, jumping jacks, and Russian twists. For those unfamiliar, in a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 10 seconds of rest. In the first tabata of today’s WOD, you will cycle through each scale variation twice. (Perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds. Perform a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. Repeat all four movements one more time.)
Keeping time for today's workout is easy if you have downloaded the SmartWOD timer app. Simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 4 sets with 2 minutes of rest between sets. You can also use “tabata songs” on YouTube to time your workout. Check out the link on how to time your workout at the bottom of this post for more information.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - scales (front left, front right, back left, back right)
Rest 2 minutes
Tabata 2 - high knees
Rest 2 minutes
Tabata 3 - jumping jacks
Rest 2 minutes
Tabata 4 - Russian twists
Since tabatas scale automatically, everyone will complete the same workout this Friday. Beginners will naturally perform fewer reps or hold movements for less time than an advanced athlete and that’s okay. Just do the best you can!
Not sure what some of the movements are? Click on the following links for more information:
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