We will end 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, 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. You will then move on to tabatas of dumbbell push presses, Superman holds, ring rows, and a cool-down round of downward-facing dog stretch.
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 5 sets with 1:30 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 90 seconds
Tabata 2 - Dumbbell push press (50lb, 35lb)
Rest 90 seconds
Tabata 3 - Superman hold
Rest 90 seconds
Tabata 4 - Ring rows
Rest 90 seconds
Tabata 5 - Downward-facing dog stretch
Tabatas scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. Pick a push press weight that is right for you, and the rest should work itself out on it’s own. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - Dumbbell push press (8lb, 5lb)
Rest 90 seconds
Tabata 3 - Superman hold
Rest 90 seconds
Tabata 4 - Ring rows
Rest 90 seconds
Tabata 5 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
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 - Scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - Dumbbell push press (35lb, 25lb)
Rest 90 seconds
Tabata 3 - Superman hold
Rest 90 seconds
Tabata 4 - Ring rows
Rest 90 seconds
Tabata 5 - Downward-facing dog stretch
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Not sure what some of the movements are? Click on the following links for more information:
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