In today’s workout, you will complete 5 tabatas. A tabata contains 8 rounds of 20 seconds of work and 10 seconds of rest.
For the first tabata, you will rotate through high plank, low plank, right side plank, and left side plank. For the second tabata, you will alternate between box jumps and push-ups. For the third tabata, you will alternate between high knees and lunges. For the fourth tabata, you will alternate between up and down plank and bear crawl. Finally, for the fifth tabata, you alternate between flutter kicks and Superman hold. There will be one minute of rest between each tabata.
To time today’s workout 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 1 minute of rest between sets.
(5) Press "START TIMER".
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1 - Rotate through high plank, low plank, right side plank, and left side plank
Rest 1 minute
Tabata 2 - Alternate between box jumps (24in., 20in.) and push-ups
Rest 1 minute
Tabata 3 - Alternate between high knees and alternating lunges
Rest 1 minute
Tabata 4 - Alternate between up and down planks and bear crawl
Rest 1 minute
Tabata 5 - Alternate between flutter kicks and Superman hold
Beginning athletes can modify the movements in today’s workout. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - Alternate between high plank and low plank
Rest 1 minute
Tabata 2 - Alternate between box jumps to a comfortable height and wall push-ups
Rest 1 minute
Tabata 3 - Alternate between marching and modified lunges
Rest 1 minute
Tabata 4 - Alternate between high plank and bear crawl
Rest 1 minute
Tabata 5 - Alternate between flutter kicks with bent knees and Superman hold
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 - Rotate through high plank, low plank, right side plank, and left side plank
Rest 1 minute
Tabata 2 - Alternate between box jumps to a comfortable height and kneeling push-ups
Rest 1 minute
Tabata 3 - Alternate between high knees and alternating lunges
Rest 1 minute
Tabata 4 - Alternate between up and down planks and bear crawl
Rest 1 minute
Tabata 5 - Alternate between flutter kicks and Superman hold
Not sure what some of the movements are? Click on the following links for more information:
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