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Friday - 4/22/22

Writer's picture: EllieEllie

We will finish the week with a tabata style workout. In today’s WOD, you will complete four tabatas cycling through 20 seconds of deadlifts, followed by 20 seconds of hang power cleans, followed by 20 seconds of toes-to-bar, followed by 20 seconds of inchworms, then 20 more seconds of deadlifts, followed by 20 more seconds of hang power cleans, followed by 20 more seconds of toes-to-bar, followed by 20 more seconds of inchworms. You will then rest two minutes before completing this sequence three more times. When you are done with your workout, take the time to stretch out. Mobility is a very important part of fitness!


To time today’s workout using the SmartWOD timer app:

  1. Select “TABATA”.

  2. Choose 8 rounds of 0:20 work, 0:10 rest.

  3. Press the plus sign beside “Add sets (optional)”.

  4. Choose 4 sets with 2 minutes of rest between sets.

  5. Press “START TIMER”.

If you are an experienced athlete and feel capable, please perform the following WOD:


Experienced:

Tabata 1 - Rotate between the following four movements:

Deadlifts (135lb, 85lb)

Hang power cleans (135lb, 85lb)

Toes-to-bar

Inchworms

*Rest 2 minutes*

Tabata 2 - Rotate between deadlifts, hang power cleans, toes-to-bar, and inchworms

*Rest 2 minutes*

Tabata 3 - Rotate between deadlifts, hang power cleans, toes-to-bar, and inchworms

*Rest 2 minutes*

Tabata 4 - Rotate between deadlifts, hang power cleans, toes-to-bar, and inchworms


Beginners can substitute kettlebell deadlifts and dumbbell hang power cleans for their barbell counterparts. Toes-to-rig can be done instead of toes-to-bar, and if inchworms are particularly difficult for you, feel free to replace them with a toe touch followed by a reach toward the ceiling. A beginner’s version of today’s workout could look like this:


Scaled 1:

Tabata 1 - Rotate between the following four movements:

Kettlebell deadlifts (20lb, 15lb)

Dumbbell hang power cleans (10lb, 8lb)

Toes-to-rig

Toe touch and reach

*Rest 2 minutes*

Tabata 2 - Rotate between kettlebell deadlifts, dumbbell hang power cleans, toes-to-rig, and toe touch and reach

*Rest 2 minutes*

Tabata 3 - Rotate between kettlebell deadlifts, dumbbell hang power cleans, toes-to-rig, and toe touch and reach

*Rest 2 minutes*

Tabata 4 - Rotate between kettlebell deadlifts, dumbbell hang power cleans, toes-to-rig, and toe touch and reach


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 - Rotate between the following four movements:

Deadlifts (75lb, 55lb)

Hang power cleans (75lb, 55lb)

Hanging knee raises

Inchworms

*Rest 2 minutes*

Tabata 2 - Rotate between deadlifts, hang power cleans, hanging knee raises, and inchworms

*Rest 2 minutes*

Tabata 3 - Rotate between deadlifts, hang power cleans, hanging knee raises, and inchworms

*Rest 2 minutes*

Tabata 4 - Rotate between deadlifts, hang power cleans, hanging knee raises, and inchworms


Remember to stretch when you’re finished!


Not sure what some of the movements are? Click on the following links for more information:




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