We will begin this holiday week with a Thanksgiving-themed tabata workout. If you have downloaded the SmartWOD timer, it has an easy to use tabata timer 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 4 sets with 2 minutes of rest between sets.
(5) Press "Start Timer".
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 - “Goblet gobblers” aka goblet squats with dumbbell (50lb, 35lb)
Rest 2 minutes
Tabata 2 - “Wing workers” aka dumbbell push press (50lb, 35lb)
Rest 2 minutes
Tabata 3 - “Harvest hops” aka double unders
Rest 2 minutes
Tabata 4 - “Planksgiving” aka plank
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 - “Goblet gobblers” aka goblet squats with dumbbell (8lb, 5lb)
Rest 2 minutes
Tabata 2 - “Wing workers” aka dumbbell push press (8lb, 5lb)
Rest 2 minutes
Tabata 3 - “Harvest hops” aka imaginary jump rope
Rest 2 minutes
Reverse Tabata 4 - “Planksgiving” aka plank
*Rest for 20 second period, and plank for the 10 second period.
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 - “Goblet gobblers” aka goblet squats with dumbbell (35lb, 20lb)
Rest 2 minutes
Tabata 2 - “Wing workers” aka dumbbell push press (35lb, 20lb)
Rest 2 minutes
Tabata 3 - “Harvest hops” aka single unders
Rest 2 minutes
Tabata 4 - “Planksgiving” aka plank
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; I just prefer to turn my mind off and 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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