We will finish the week with a tabata style workout that combines scales, flutter kicks, bear crawl, lunges, and mountain climbers. In a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 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.)
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 (front left, front right, back left, back right)
Rest 90 seconds
Tabata 2 - flutter kicks
Rest 90 seconds
Tabata 3 - bear crawl
Rest 90 seconds
Tabata 4 - alternating lunges
Rest 90 seconds
Tabata 5 - mountain climbers
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!
Not sure what some of the movements are? Click on the following links for more information:
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