We will begin our week by practicing our scales using a tabata format. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest. Today, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, followed by a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time to finish the tabata.
To time today’s scale practice using the SmartWOD timer app:
Select “TABATA”.
Choose 8 rounds of 0:20 work, 0:10 rest.
Press “START TIMER”.
Everyone perform:
Tabata - scales (front left, front right, back left, back right)
After the tabata, rest as needed, then continue on to today’s main workout. Today’s WOD (workout of the day) consists of 10 rounds of 1 wall walk, 10 kettlebell goblet squats, 10 burpees, and 10 kettlebell swings. This is a tough one, so do your best and scale the workout as needed!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10 rounds for time:
1 wall walks
10 kettlebell goblet squats (53lb, 35lb)
10 burpees
10 American kettlebell swings (53lb, 35lb)
Beginners can scale today’s WOD by modifying the rep scheme and the movements. Beginning athletes can substitute inchworms for wall walks, modified burpees for regular burpees, and Russian kettlebell swings for American kettlebell swings. It is also okay to reduce the total number of rounds if you need to. A beginner’s version of today’s WOD could look like this:
Scaled 1:
10 rounds for time:
1 inchworm
5 kettlebell goblet squats (15lb, 10lb) or sit-to-stands
5 elevated, no push-up burpees
10 Russian kettlebell swings (15lb, 10lb)
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:
10 rounds for time:
1 partial wall walk
10 kettlebell goblet squats (35lb, 22lb)
10 step-back burpees
10 American kettlebell swings (35lb, 22lb)
Your score is the amount of time it takes you to complete today’s workout. (Just count the time it takes you to do the main WOD, not the tabata at the beginning.) If you’d like, leave your score 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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