Today’s WOD is a tabata-style workout containing farmers carry, leg raises, Superman holds, waiters carry, and bear crawl. In a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 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 1:30 minutes 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 as prescribed (Rx):
Rx:
Tabata 1: Farmers carry (50lb, 35lb)
Rest 90 seconds
Tabata 2: Leg raises
Rest 90 seconds
Tabata 3: Superman holds
Rest 90 seconds
Tabata 4: Two arm waiters carry (35lb, 25lb)
Rest 90 seconds
Tabata 5: Bear crawl
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. Reduce the work time and the weight of the dumbbells as needed. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Tabata 1: Farmers carry (10lb, 8lb)
Rest 90 seconds
Tabata 2: Leg raises
Rest 90 seconds
Tabata 3: Superman holds
Rest 90 seconds
Tabata 4: Two arm waiters carry (5lb, 3lb)
Rest 90 seconds
Tabata 5: Bear crawl
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: Farmers carry (35lb, 25lb)
Rest 90 seconds
Tabata 2: Leg raises
Rest 90 seconds
Tabata 3: Superman holds
Rest 90 seconds
Tabata 4: Two arm waiters carry (25lb, 15lb)
Rest 90 seconds
Tabata 5: Bear crawl
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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