Friday - 8/6/21

Ellie

Jul 30, 20212 min read

We will finish the week with a tabata style workout. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest.

In the first tabata of today’s WOD, you will cycle through each scale variation twice. (Perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds. Perform a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. Repeat all four movements one more time.)

In the next four tabatas you will cycle through flutter kicks, Superman hold, mountain climbers, and alternating lunges. That means that for each tabata you will perform 20 seconds of flutter kicks, then 20 seconds of Superman hold, then 20 seconds of mountain climbers, then 20 seconds of alternating lunges, then 20 more seconds of flutter kicks, then 20 more seconds of Superman hold, then 20 more seconds of mountain climbers, then 20 more seconds of alternating lunges. You will rest for 90 seconds between each tabata.

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 1:30 minutes of rest between sets.

(5) Press "START TIMER".

Since tabatas scale automatically, everyone will complete the same workout today. Beginners will naturally perform fewer reps than an advanced athlete and that’s okay. Just do the best you can!

Everyone:

Tabata 1 - scales (front left, front right, back left, back right)

Rest 90 seconds

Tabata 2 - Rotate between the following four movements:

Flutter kicks

Superman hold

Mountain climbers

Alternating lunges or modified lunges

Rest 90 seconds

Tabata 3 - Rotate between flutter kicks, Superman hold, mountain climbers, and alternating lunges (or modified lunges)

Rest 90 seconds

Tabata 4 - Rotate between flutter kicks, Superman hold, mountain climbers, and alternating lunges (or modified lunges)