Today’s workout will prove that holding still can be hard work! We will be performing a tabata-style workout consisting of Superman holds, dead hangs, wall-sits, handstand holds, and planks. You won’t be moving around much, but by the end of the workout your muscles will definitely feel the exertion.
To time today’s workout using the SmartWOD timer app, use the following steps:
Press “TABATA”.
Choose 8 rounds of 0:20 work and 0:10 rest.
Press the plus sign beside “Add sets (optional)”.
Choose 5 sets and 1:30 rest.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Superman hold
Rest 90 seconds
Tabata 2 - Dead hang
Rest 90 seconds
Tabata 3 - Wall-sit
Rest 90 seconds
Tabata 4 - Handstand hold
Rest 90 seconds
Tabata 5 - Plank (Cycle between high plank, low plank, left side plank, and right side plank.)
Modify the movements in today’s workout as needed, and don’t worry if you can’t hold the movements for a full 20 seconds each round. Do what you can, and that will be enough! A scaled version of today’s workout could look like this:
Scaled:
Tabata 1 - Superman hold
Rest 90 seconds
Tabata 2 - Dead hang
Rest 90 seconds
Tabata 3 - Wall-sit
Rest 90 seconds
Tabata 4 - Downward-facing dog stretch or handstand modification
Rest 90 seconds
Tabata 5 - Plank (Cycle between high plank and low plank)
Not sure what some of the movements are? Click on the following links for more information:
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