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 push presses, followed by 20 seconds of downward-facing dog stretch, then 20 more seconds of deadlifts, followed by 20 more seconds of hang power cleans, followed by 20 more seconds of push presses, followed by 20 more seconds of downward-facing dog stretch. 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) 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 2 minutes of rest between sets.
(5) Press "START TIMER".
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Rotate between the following four movements:
Deadlifts (95lb, 65lb)
Hang power cleans (95lb, 65lb)
Push presses (95lb, 65lb)
Downward-facing dog stretch
*Rest 2 minutes*
Tabata 2 - Rotate between deadlifts, hang power cleans, push presses, and downward-facing dog stretch
*Rest 2 minutes*
Tabata 3 - Rotate between deadlifts, hang power cleans, push presses, and downward-facing dog stretch
*Rest 2 minutes*
Tabata 4 - Rotate between deadlifts, hang power cleans, push presses, and downward-facing dog stretch
Beginners can substitute kettlebell deadlifts for deadlifts with a barbell and dumbbell hang power cleans and dumbbell push presses for their barbell counterparts. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - Rotate between the following four movements:
Kettlebell deadlifts (22lb, 20lb)
Dumbbell hang power cleans (5lb, 3lb)
Dumbbell push presses (5lb, 3lb)
Downward-facing dog stretch
*Rest 2 minutes*
Tabata 2 - Rotate between kettlebell deadlifts, dumbbell hang power cleans, dumbbell push presses, and downward-facing dog stretch
*Rest 2 minutes*
Tabata 3 - Rotate between kettlebell deadlifts, dumbbell hang power cleans, dumbbell push presses, and downward-facing dog stretch
*Rest 2 minutes*
Tabata 4 - Rotate between kettlebell deadlifts, dumbbell hang power cleans, dumbbell push presses, and downward-facing dog stretch
Perhaps something between the Rx 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 (45lb, 35lb)
Hang power cleans (45lb, 35lb)
Push presses (45lb, 35lb)
Downward-facing dog stretch
*Rest 2 minutes*
Tabata 2 - Rotate between deadlifts, hang power cleans, push presses, and downward-facing dog stretch
*Rest 2 minutes*
Tabata 3 - Rotate between deadlifts, hang power cleans, push presses, and downward-facing dog stretch
*Rest 2 minutes*
Tabata 4 - Rotate between deadlifts, hang power cleans, push presses, and downward-facing dog stretch
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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