We will end the week with a tabata-style workout consisting of mountain climbers, bear crawl, leg raises, scales, and planks. 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 - mountain climbers
Rest 90 seconds
Tabata 2 - bear crawl
Rest 90 seconds
Tabata 3 - leg raises
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.)
Tabatas scale automatically. Beginner athletes will naturally perform fewer reps than advanced athletes. 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 - mountain climbers
Rest 90 seconds
Tabata 2 - bear crawl
Rest 90 seconds
Tabata 3 - leg raises
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)
Not sure what some of the movements are? Click on the following links for more information:
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