We will finish the week with a tabata style workout that combines wall sits, hip lifts, goblet squats, and double unders. Find an odd object to do the goblet squats with. This can be anything from a dumbbell to a bag of flour to a small child. If you have a jump rope, use it today. If not, perform imaginary jump ropes instead. When you are done with your workout, take the time to stretch out. Mobility is a very important part of fitness!
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 - wall sits
Rest 2 minutes
Tabata 2 - hip lifts
Rest 2 minutes
Tabata 3 - goblet squats with odd object
Rest 2 minutes
Tabata 4 - double unders
Tabatas scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. If you can’t hold a wall sit or jump rope for the full 20 seconds each time, that’s okay! Do what you can, and that will be enough.
Scaled:
Tabata 1 - wall sits
Rest 2 minutes
Tabata 2 - hip lifts
Rest 2 minutes
Tabata 3 - goblet squats with odd object or air squats
Rest 2 minutes
Tabata 4 - single unders or imaginary jump rope
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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