We will begin this holiday week with a Thanksgiving-themed tabata workout. In a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work and 10 seconds of rest. If you have downloaded the SmartWOD timer, it has an easy to use tabata function. For today’s WOD: (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 of rest between sets.
You can also use “tabata songs” on YouTube to time your workout. Check out the link at the bottom of the post for more information.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Thanksgiving Tabata
Rx:
Tabata 1 - “Turkey trot” aka high knees
Rest 90 seconds
Tabata 2 - “Wing workers” aka dumbbell push presses (50lb, 35lb)
Rest 90 seconds
Tabata 3 - “Harvest hops” aka double unders
Rest 90 seconds
Tabata 4 - “Planksgiving” aka plank (Alternate between high plank, low plank, right arm side plank, and left arm side plank.)
Rest 90 seconds
Tabata 5 - “Turkey feather flappers” aka jumping jacks
Tabatas scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale the movements. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Tabata 1 -“Turkey trot” aka high knees or march in place
Rest 90 seconds
Tabata 2 - “Wing workers” aka dumbbell push press (8lb, 5lb)
Rest 90 seconds
Tabata 3 - “Harvest hops” aka imaginary jump rope
Rest 90 seconds
Tabata 4 - “Planksgiving” aka plank
Rest 90 seconds
Tabata 5 - “Turkey feather flappers” aka jumping jacks
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 - “Turkey trot” aka high knees
Rest 90 seconds
Tabata 2 - “Wing workers” aka dumbbell push press (35lb, 20lb)
Rest 90 seconds
Tabata 3 - “Harvest hops” aka single unders
Rest 90 seconds
Tabata 4 - “Planksgiving” aka plank (Alternate between high plank and low plank.)
Rest 90 seconds
Tabata 5 - “Turkey feather flappers” aka jumping jacks
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.
Personally, I dislike keeping score during tabatas. It’s not hard; but I prefer to turn my mind off and just work when the timer tells me to work. If you do want to keep score, count the reps you perform during the four tabatas. For the 4th tabata, score one rep for each second you hold the plank. If you do keep score, consider leaving it in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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