You are probably quite familiar with the P in SLIPS: planks. However you might not be familiar with some of the plank variations you could be adding to your exercise repertoire. Check out the link above and spend a couple of minutes attempting some of the variations. Don’t work too hard though, as we will be doing planks in today’s WOD as well.
In today’s workout, you will complete four tabatas. For the first tabata, you will alternate between 20 seconds of high planks and 20 seconds of the air bike. For the second tabata, you will alternate between 20 seconds of low plank and 20 seconds of kettlebell swings. For the third tabata, you will alternate between 20 seconds of side plank and 20 seconds of kettlebell box step-ups. For the fourth and final tabata, you will alternate between 20 seconds of side plank on your other side and 20 seconds of bear crawl. Rest one minute 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 4 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 - Alternate between high planks and air bike
Rest 1 minute
Tabata 2 - Alternate between low planks and American kettlebell swings (53lb, 35lb)
Rest 1 minute
Tabata 3 - Alternate between right side planks and kettlebell box step-ups (53lb, 35lb), (24in., 20in.)
Rest 1 minute
Tabata 4 - Alternate between left side planks and bear crawl
Beginning athletes can scale today’s workout by substituting Russian kettlebell swings for American kettlebell swings and by reducing the weight of the kettlebell and the height of the box. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - Alternate between high planks and air bike
Rest 1 minute
Tabata 2 - Alternate between low planks and Russian kettlebell swings (20lb, 15lb)
Rest 1 minute
Tabata 3 - Alternate between right side planks and kettlebell box step-ups to a comfortable height (20lb, 15lb)
Rest 1 minute
Tabata 4 - Alternate between left side planks and bear crawl
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 - Alternate between high planks and air bike
Rest 1 minute
Tabata 2 - Alternate between low planks and American kettlebell swings (35lb, 22lb)
Rest 1 minute
Tabata 3 - Alternate between right side planks and kettlebell box step-ups to a comfortable height (35lb, 22lb)
Rest 1 minute
Tabata 4 - Alternate between left side planks and bear crawl
Not sure what some of the movements are? Click on the following links for more information:
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