In today’s workout, you will complete five 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 kettlebell swings. For the third tabata, you will alternate between jumping rope and lunges. For the fourth tabata, you will alternate between up and down plank and bear crawl. Finally, for the fifth tabata, you will repeat the plank variations from the first tabata. 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 American kettlebell swings (53lb, 35lb)
Rest 1 minute
Tabata 3 - Alternate between double unders and alternating lunges
Rest 1 minute
Tabata 4 - Alternate between up and down planks and bear crawl
Rest 1 minute
Tabata 5 - Rotate through high plank, low plank, right side plank, and left side plank
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 Russian kettlebell swings (20lb, 15lb)
Rest 1 minute
Tabata 3 - Alternate between single unders or imaginary jump rope and modified lunges
Rest 1 minute
Tabata 4 - Alternate between high plank and bear crawl
Rest 1 minute
Tabata 5 - Alternate between high plank and low plank
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 American kettlebell swings (35lb, 22lb)
Rest 1 minute
Tabata 3 - Alternate between double unders or single unders and alternating lunges
Rest 1 minute
Tabata 4 - Alternate between up and down planks and bear crawl
Rest 1 minute
Tabata 5 - Rotate through high plank, low plank, right side plank, and left side plank
Not sure what some of the movements are? Click on the following links for more information:
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