All athletes will begin today by practicing their planks using a tabata format. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest. Today, you will cycle through four of the plank variations twice. You will perform a high plank for 20 seconds, then a side plank on your right side for 20 seconds, followed by a low plank for 20 seconds, then a side plank on your left side for 20 seconds. You will then repeat all four movements one more time to finish the tabata. If side planks are too difficult for you, alternate between high planks and low planks instead. Rest, then continue on to the main WOD.
To time today’s plank practice using the SmartWOD timer app:
Select “TABATA”.
Choose 8 rounds of 0:20 work, 0:10 rest.
Press “START TIMER”.
Everyone perform:
Tabata - planks (high, right side, low, left side) or (high, low)
Today’s main WOD contains 3 rounds of box jumps, rowing, lunges, push-ups, and pull-ups. Push hard, but be careful on the box jumps! A faster time is never worth an injury!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
20 calorie row
5 box jumps (24in., 20in.)
20 alternating lunges
5 box jumps
10 push-ups
5 box jumps
10 pull-ups
5 box jumps
Beginners can modify both the movements and the number of repetitions in today’s WOD. A beginner’s version of today’s WOD could look like this:
Scaled 1:
3 rounds for time:
15 calorie row
5 box jumps or 6 box step-ups to a comfortable height
12 modified lunges
5 box jumps or 6 box step-ups
10 wall push-ups
5 box jumps or 6 box step-ups
8 ring rows
5 box jumps or 6 box step-ups
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:
3 rounds for time:
20 calorie row
5 box jumps to a comfortable height
20 alternating lunges
5 box jumps
10 kneeling or box push-ups or 5 regular push-ups
5 box jumps
10 jumping or banded pull-ups or 5 regular pull-ups
5 box jumps
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.
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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