Today’s WOD is a tabata-style workout containing the air bike, farmers carry, dumbbell goblet squats, leg raises, Superman holds, waiters carry, dumbbell walking lunges, bear crawl, and mountain climbers. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest. If you have downloaded the SmartWOD timer app, it has an easy to use tabata function. For today’s WOD:
(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 1:00 minute of rest between sets.
(5) Press "START TIMER".
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 an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1: Air bike for calories
Rest 1 minute
Tabata 2: Alternate between farmers carry and dumbbell goblet squats (50lb, 35lb)
Rest 1 minute
Tabata 3: Alternate between leg raises and Superman holds
Rest 1 minute
Tabata 4: Alternate between two arm waiters carry and dumbbell walking lunges (35lb, 25lb)
Rest 1 minute
Tabata 5: Alternate between bear crawl and mountain climbers
Tabatas scale automatically. A beginner will naturally perform fewer reps and hold movements for less time than an advanced athlete. However, it may also be necessary to scale other aspects of the workout as well. Modify the movements and the weight of the dumbbells as needed. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Tabata 1: Air bike for calories
Rest 1 minute
Tabata 2: Alternate between farmers carry and dumbbell goblet squats (10lb, 8lb)
Rest 1 minute
Tabata 3: Alternate between leg raises and Superman holds
Rest 1 minute
Tabata 4: Alternate between two arm waiters carry (5lb, 3lb) and modified lunges
Rest 1 minute
Tabata 5: Alternate between bear crawl and mountain climbers
Perhaps something between the experienced 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: Air bike for calories
Rest 1 minute
Tabata 2: Alternate between farmers carry and dumbbell goblet squats (35lb, 25lb)
Rest 1 minute
Tabata 3: Alternate between leg raises and Superman holds
Rest 1 minute
Tabata 4: Alternate between two arm waiters carry and dumbbell walking lunges (25lb, 15lb)
Rest 1 minute
Tabata 5: Alternate between bear crawl and mountain climbers
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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