As has been the case for the past several weeks, every workout this week will be something that you can do from home, equipment free. Today’s workout begins with a tabata of scales, followed by the main workout of ten rounds of five inchworm push-ups and ten air squats. Do your best, and continue to stay safe out there!
All athletes will begin by practicing their scales using a tabata format. In a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 10 seconds of rest. Today, you will cycle through each scale variation twice. (Perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds. Perform a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. Repeat all four movements one more time.) Rest, then continue on to the main WOD.
Keeping time for a tabata is easy if you have downloaded 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 your workout.
Everyone perform:
Tabata - scales (front left, front right, back left, back right)
Rest 2 minutes
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
10 inchworm push-ups
20 air squats
Athletes can scale today’s WOD by reducing the number of rounds and repetitions they perform. Pick a number of rounds and repetitions that you feel like you can do today. Beginners can also substitute regular inchworms for the inchworm push-ups. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
5 inchworms
10 wall push-ups
10 air squats to chair
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:
8 rounds for time:
10 inchworms to kneeling push-ups
20 air squats
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.
Your score is the amount of time it takes you to complete today’s workout. 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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