We will begin the week with a tabata-style workout containing push-ups, lunges, kettlebell swings, flutter kicks, and downward-facing dog stretch. As you might remember, in a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 10 seconds of rest. If you have downloaded the SmartWOD timer app, 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 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):
Rx:
Tabata 1 - Push-ups
Rest 90 seconds
Tabata 2 - Alternating lunges
Rest 90 seconds
Tabata 3 - American kettlebell swings (53lb, 35lb)
Rest 90 seconds
Tabata 4 - Flutter kicks
Rest 90 seconds
Tabata 5 - Downward-facing dog stretch
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 - Wall push-ups
Rest 90 seconds
Tabata 2 - Modified lunges
Rest 90 seconds
Tabata 3 - Russian kettlebell swings (20lb, 15lb)
Rest 90 seconds
Tabata 4 - Flutter kicks
Rest 90 seconds
Tabata 5 - Alternating rounds of downward-facing dog stretch and child’s pose
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 - Kneeling push-ups
Rest 90 seconds
Tabata 2 - Alternating lunges
Rest 90 seconds
Tabata 3 - American kettlebell swings (35lb, 22lb)
Rest 90 seconds
Tabata 4 - Flutter kicks
Rest 90 seconds
Tabata 5 - Downward-facing dog stretch
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.
Not sure what some of the movements are? Click on the following links for more information:
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