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 the tabata using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest. You can also use “tabata songs” on YouTube to time the tabata.
After the tabata, rest as needed, then continue on to the main WOD (workout of the day). Today’s workout consists of ten rounds of two wall walks and twenty wall balls. This is a tough one, so do your best and scale the workout as needed!
Everyone perform:
Tabata - scales (front left, front right, back left, back right)
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
2 wall walks
20 wall balls (20lb, 14lb)
Beginners can scale today’s WOD by substituting inchworms for wall walks and reducing the number of wall balls per round. 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:
2 inchworms
10 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
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:
10 rounds for time:
2 partial wall walks
15 wall balls (14lb, 10lb)
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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