Today’s workout will prove that holding still can be hard work! We will be performing a tabata-style workout consisting of handstand holds, dead hangs, L-sits, scales, 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, 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.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Handstand hold
Rest 90 seconds
Tabata 2 - Dead hang
Rest 90 seconds
Tabata 3 - L-sit
Rest 90 seconds
Tabata 4 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 5 - Plank (Cycle between high plank, low plank, left side plank, and right side plank.)
Beginners will need to scale the movements in today’s WOD. Modifications for all the movements are covered in more detail in the links below. Please do not worry if you cannot hold the movements for a full 20 seconds each round. Do what you can, and that will be enough. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - Overhead plate hold
Rest 90 seconds
Tabata 2 - Dead hang
Rest 90 seconds
Tabata 3 - seated static leg raise
Rest 90 seconds
Tabata 4 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 5 - Plank (Cycle between high plank and low plank)
Find the modifications that are right for you today. It is okay if you can’t hold each exercise for the full 20 seconds. Do your best. Another variation of today’s WOD might look like this:
Scaled 2:
Tabata 1 - Handstand modification
Rest 90 seconds
Tabata 2 - Dead hang
Rest 90 seconds
Tabata 3 - L-sit modification
Rest 90 seconds
Tabata 4 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 5 - Plank (Cycle between high plank, low plank, left side plank, and right side plank.)
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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