We will end the week with a tabata-style workout. 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 0:30 rest.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1 - alternate between high knees and butt kicks
Rest 30 seconds
Tabata 2 - alternate between dumbbell box step-ups (24in., 20in.) and dumbbell push presses (35lb, 25lb)
Rest 30 seconds
Tabata 3 - alternate between inchworm push-ups and squat jumps
Rest 30 seconds
Tabata 4 - scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 30 seconds
Tabata 5 - alternate between downward-facing dog stretch and cobra stretch
Tabatas scale automatically. Beginner athletes will naturally perform fewer reps than an advanced athlete. That’s okay! Also, please don’t worry if you can’t perform a movement 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 - alternate between high knees and butt kicks
Rest 30 seconds
Tabata 2 - alternate between dumbbell box step-ups to a comfortable height and dumbbell push presses (10lb, 5lb)
Rest 30 seconds
Tabata 3 - alternate between inchworms and air squats or sit-to-stands
Rest 30 seconds
Tabata 4 - scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 30 seconds
Tabata 5 - alternate between downward-facing dog stretch and cobra stretch
Not sure what some of the movements are? Click on the following links for more information:
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