We will end the week with a tabata-style workout consisting of jumping jacks, dumbbell box step-ups, inchworms, scales, and downward-facing dog stretch.
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 - jumping jacks
Rest 90 seconds
Tabata 2 - dumbbell box step-ups (35lb, 25lb), (24in., 20in.)
Rest 90 seconds
Tabata 3 - inchworms
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 - downward-facing dog stretch
Tabatas scale automatically. Beginner athletes will naturally perform fewer reps than an advanced athlete. Please do not worry if you cannot perform 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 - jumping jacks
Rest 90 seconds
Tabata 2 - dumbbell box step-ups to a comfortable height (10lb, 5lb)
Rest 90 seconds
Tabata 3 - inchworms
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 - alternating downward-facing dog stretch and child’s pose
Not sure what some of the movements are? Click on the following links for more information:
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