Today we will perform our first tabata style workout. In a tabata, you will 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, it has an easy to use tabata function. For today’s WOD, select “TABATA” as shown below, then choose 8 rounds of 0:20 work, 0:10 rest for 4 sets with 2 minutes of rest between sets. 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 already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Wall balls (20lb, 14lb)
Rest 2 minutes
Tabata 2 - Toes-to-bar
Rest 2 minutes
Tabata 3 - Superman holds
Rest 2 minutes
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
Like an AMRAP, tabatas scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale the movements and the weights. Beginners, please don’t worry about how high you throw the wall ball. Just focus on your form, and do the best you can. A beginner version of today’s WOD could look like this:
Scaled 1:
Tabata 1 - Wall balls (10lb, 10lb)
Rest 2 minutes
Tabata 2 - Toes-to-rig
Rest 2 minutes
Tabata 3 - Superman holds
Rest 2 minutes
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
Find the modifications that are right for you. If you have been performing hanging knee lifts in the past, today might be a good day to try jumping toes-to-bar. Just do the best you can. There’s no need for perfection around here! Another version of today’s WOD might look like this:
Scaled 2:
Tabata 1 - Wall balls (14lb, 10lb)
Rest 2 minutes
Tabata 2- Jumping toes-to-bar
Rest 2 minutes
Tabata 3- Superman holds
Rest 2 minutes
Tabata 4- Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
I’ll be honest. I really dislike keeping score during tabatas. It’s not hard. To do it, you simply count how many reps of each movement you perform during the workout, but I prefer to turn my mind off and just work when the timer tells me to work and rest when the timer tells me to rest. If you do want to keep score, count the total number of reps you perform during the first three tabatas. Remember that even though you are trying to be quick, Superman holds are more effective if they are done in a slow, controlled manner. Don’t rush through them for the sake of more reps. Treat tabata number 4 as a cool down and exclude from scoring.
Not sure what some of the movements are? Click on the following links for more information:
I didn't keep up with my score, but I did enjoy today's workout. I love a good tabata!