We will end the week with a tabata-style workout. In the first tabata of today’s WOD, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time.
In the next three tabatas, you will cycle through bear crawls, kettlebell deadlifts, jumping jacks, and Russian kettlebell swings. That means that you will perform 20 seconds of bear crawl, followed by 20 seconds of kettlebell deadlifts, followed by 20 seconds of jumping jacks, followed by 20 seconds of Russian kettlebell swings, then 20 more seconds of bear crawl, followed by 20 more seconds of kettlebell deadlifts, followed by 20 more seconds of jumping jacks, followed by 20 more seconds of Russian kettlebell swings. You will rest 1 minute between each tabata.
For the final tabata of the WOD, you will alternate between Superman holds and flutter kicks. To time today’s workout using the SmartWOD timer app:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 work, 0:10 rest.
(3) Click on the plus sign beside “Add sets”.
(4) Select 5 sets with 1:00 minutes of rest between sets.
(5) Press "START TIMER".
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (71lb, 53lb)
Jumping jacks
Russian kettlebell swings (71lb, 53lb)
Rest 90 seconds
Tabata 3 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (71lb, 53lb)
Jumping jacks
Russian kettlebell swings (71lb, 53lb)
Rest 90 seconds
Tabata 4 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (71lb, 53lb)
Jumping jacks
Russian kettlebell swings (71lb, 53lb)
Rest 90 seconds
Tabata 5 - Alternate between the following two movements:
Superman hold
Flutter kicks
Tabatas scale automatically. A beginner will naturally perform fewer reps and hold movements for less time than an advanced athlete. That’s okay! It’s also okay to scale other aspects of the workout. Do what’s right for you! A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (15lb, 10lb)
Jumping jacks
Russian kettlebell swings (15lb, 10lb)
Rest 90 seconds
Tabata 3 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (15lb, 10lb)
Jumping jacks
Russian kettlebell swings (15lb, 10lb)
Rest 90 seconds
Tabata 4 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (15lb, 10lb)
Jumping jacks
Russian kettlebell swings (15lb, 10lb)
Rest 90 seconds
Tabata 5 - Alternate between the following two movements:
Superman hold
Flutter kicks
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (53lb, 35lb)
Jumping jacks
Russian kettlebell swings (53lb, 35lb)
Rest 90 seconds
Tabata 3 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (53lb, 35lb)
Jumping jacks
Russian kettlebell swings (53lb, 35lb)
Rest 90 seconds
Tabata 4 - Rotate between the following four movements:
Bear crawl
Kettlebell deadlifts (53lb, 35lb)
Jumping jacks
Russian kettlebell swings (53lb, 35lb)
Rest 90 seconds
Tabata 5 - Alternate between the following two movements:
Superman hold
Flutter kicks
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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