We will keep Christmas Eve simple by doing an equipment-free, tabata-style workout that focuses on the core. To time today’s workout using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 5 sets with 1:30 minutes of rest between sets. You can also use “tabata songs” on YouTube to time your workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Scales (Cycle between left leg front scale, right leg front scale, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 2 - Plank (Cycle between high plank, low plank, left side plank, and right side plank.)
Rest 90 seconds
Tabata 3 - Sit-ups
Rest 90 seconds
Tabata 4 - Leg raises
Rest 90 seconds
Tabata 5 - Downward-facing dog stretch
Like an AMRAP, tabatas scale automatically. Some athletes will perform fewer reps and hold exercises for less time than other more advanced athletes. That’s okay! Just do your best! A scaled version of today’s WOD could look like this:
Scaled:
Tabata 1 - Scales (Cycle between left leg front scale, right leg front scale, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 2 - Plank (Cycle between high plank and low plank)
Rest 90 seconds
Tabata 3 - Assisted sit-ups
Rest 90 seconds
Tabata 4 - Leg raises with bent knees
Rest 90 seconds
Tabata 5 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of 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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