We will begin the week with a tabata-style workout containing push-ups, lunges, kettlebell swings, flutter kicks, downward-facing dog stretch, and child’s pose. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest.
For the first four tabatas, you will perform 20 seconds of push-ups, then 20 seconds of lunges, then 20 seconds of kettlebell swings, then 20 seconds of flutter kicks, then 20 more seconds of push-ups, then 20 more seconds of lunges, then 20 more seconds of kettlebells swings, then 20 more seconds of flutter kicks. You will then rest one and a half minutes before continuing on to the next tabata.
The last tabata will help you cool down. For the fifth tabata, you will alternate between downward-facing dog stretch and child’s pose.
To time today’s workout using the SmartWOD timer app:
Select “TABATA”.
Choose 8 rounds of 0:20 work, 0:10 rest.
Press the plus sign beside “Add sets (optional)”.
Choose 5 sets with 1:30 minutes of rest between sets.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1 - Cycle through push-ups, alternating lunges, American kettlebell swings (53lb, 35lb), and flutter kicks
Rest 90 seconds
Tabata 2 - Cycle through push-ups, alternating lunges, American kettlebell swings (53lb, 35lb), and flutter kicks
Rest 90 seconds
Tabata 3 - Cycle through push-ups, alternating lunges, American kettlebell swings (53lb, 35lb), and flutter kicks
Rest 90 seconds
Tabata 4 - Cycle through push-ups, alternating lunges, American kettlebell swings (53lb, 35lb), and flutter kicks
Rest 90 seconds
Tabata 5 - Alternate between downward-facing dog stretch and child’s pose
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 - Cycle through wall push-ups, modified lunges, Russian kettlebell swings (20lb, 15lb), and flutter kicks
Rest 90 seconds
Tabata 2 - Cycle through wall push-ups, modified lunges, Russian kettlebell swings (20lb, 15lb), and flutter kicks
Rest 90 seconds
Tabata 3 - Cycle through wall push-ups, modified lunges, Russian kettlebell swings (20lb, 15lb), and flutter kicks
Rest 90 seconds
Tabata 4 - Cycle through wall push-ups, modified lunges, Russian kettlebell swings (20lb, 15lb), and flutter kicks
Rest 90 seconds
Tabata 5 - Alternate between downward-facing dog stretch and child’s pose
Perhaps something between the experienced 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 - Cycle through kneeling push-ups, alternating lunges, American kettlebell swings (35lb, 22lb), and flutter kicks
Rest 90 seconds
Tabata 2 - Cycle through kneeling push-ups, alternating lunges, American kettlebell swings (35lb, 22lb), and flutter kicks
Rest 90 seconds
Tabata 3 - Cycle through kneeling push-ups, alternating lunges, American kettlebell swings (35lb, 22lb), and flutter kicks
Rest 90 seconds
Tabata 4 - Cycle through kneeling push-ups, alternating lunges, American kettlebell swings (35lb, 22lb), and flutter kicks
Rest 90 seconds
Tabata 5 - Alternate between downward-facing dog stretch and child’s pose
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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