We will end the week with a tabata-style workout consisting of scales, Russian twists, Superman holds, wall sits, and dead hangs. You won’t be moving around much, but by the end of the workout your muscles will definitely feel the exertion!
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. You will then move on to tabatas of Russian twists, Superman holds, wall sits, and dead hangs, resting a minute and a half between each round.
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 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 2 - Russian twists (35lb, 25lb)
Rest 90 seconds
Tabata 3 - Superman holds
Rest 90 seconds
Tabata 4 - Wall sits
Rest 90 seconds
Tabata 5 - Dead hang
Holding the Superman hold, wall sit, and dead hang for 20 seconds at a time is simply too much for most beginners. Consider resting for 20 seconds and working for 10 seconds for these movements instead. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 2 - Russian twists
Rest 90 seconds
Reverse Tabata 3 - Superman holds (Rest 20 seconds, work 10 seconds)
Rest 90 seconds
Reverse Tabata 4 - Wall sits (Rest 20 seconds, work 10 seconds)
Rest 90 seconds
Reverse Tabata 5 - Dead hang (Rest 20 seconds, work 10 seconds)
Perhaps something between the Rx 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 (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 2 - Russian twists (20lb, 15lb)
Rest 90 seconds
Tabata 3 - Superman holds
Rest 90 seconds
Tabata 4 - Wall sits
Rest 90 seconds
Tabata 5 - Dead hang
Not sure what some of the movements are? Click on the following links for more information:
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