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.
Today’s WOD is a simple tabata-style workout focusing on the core. In today’s workout, you will complete four tabatas cycling through 20 seconds of plank, followed by 20 seconds of Superman hold, followed by 20 seconds of glute bridges, followed by 20 seconds of leg raises, then 20 more seconds of plank, followed by 20 more seconds of Superman hold, followed by 20 more seconds of glute bridges, followed by 20 more seconds of leg raises. You will then rest one minute before completing this sequence three more times.
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 as prescribed (Rx):
Rx:
Tabata 1 - Cycle through plank, Superman hold, glute bridges, and leg raises
Rest 1 minute
Tabata 2 - Cycle through plank, Superman hold, glute bridges, and leg raises
Rest 1 minute
Tabata 3 - Cycle through plank, Superman hold, glute bridges, and leg raises
Rest 1 minute
Tabata 4 - Cycle through plank, Superman hold, glute bridges, and leg raises
Everyone will be performing the same general workout today, but please feel free to add in additional rest times and to scale as needed. You can shorten the plank holds and the Superman holds if you can’t hold the exercise for a full 20 seconds. Also remember that you can bend your legs for the leg raises if you need to. Do your best today and that will be good enough!
Not sure what some of the movements are? Click on the following links for more information:
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