Tabata workouts are a pretty common occurrence here at the Community Fitness Club. However, this tabata WOD is a little different from most we have performed. Today, we will be going straight from one tabata to the next with no rest in between. That is, you will perform a tabata of high knees, directly followed by a tabata of Russian kettlebell swings, directly followed by a tabata of handstand holds, directly followed by a tabata of sit-ups, directly followed by a tabata of alternating lunges. This will be a tough one, but you can do it!
To time today’s WOD using the SmartWOD timer app:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 work, 0:10 rest.
(3) Click on the plus sign beside “Add sets”.
(4) Select 5 sets with 0 seconds of rest between sets.
(5) Press "START TIMER".
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - High knees
Directly into:
Tabata 2 - Russian kettlebell swings (53lb, 35lb)
Directly into:
Tabata 3 - Handstand hold
Directly into:
Tabata 4 - Abmat sit-ups
Directly into:
Tabata 5 - Alternating lunges
Tabatas scale automatically. A beginner will naturally perform fewer repetitions and hold movements for less time than experienced athletes. However, other scaling measures might also be necessary. In today’s workout, the weight of the kettlebell swings can be reduced, downward-facing dog stretch can be substituted for handstand hold, anchored or assisted sit-ups can be substituted for abmat sit-ups, and the lunges can be modified as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - High knees
Directly into:
Tabata 2 - Russian kettlebell swings (15lb, 10lb)
Directly into:
Tabata 3 - Downward-facing dog stretch hold
Directly into:
Tabata 4 - Anchored or assisted sit-ups
Directly into:
Tabata 5 - Modified lunges
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:
Tabata 1 - High knees
Directly into:
Tabata 2 - Russian kettlebell swings (35lb, 22lb)
Directly into:
Tabata 3 - Box handstand hold
Directly into:
Tabata 4 - Abmat sit-ups
Directly into:
Tabata 5 - Alternating lunges
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:
Comments