You are already 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 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 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, it has an easy to use tabata function. For today’s WOD, select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 4 sets with 2 minutes of rest between sets. 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 - Plank
Rest 2 minutes
Tabata 2 - Superman hold (Hold the pose for each 20 second interval.)
Rest 2 minutes
Tabata 3 - Russian twists
Rest 2 minutes
Tabata 4 - Leg raises
Tabatas scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to add in additional rest times and to scale the movements. Feel free to take breaks during the plank holds and the Superman holds if you can’t hold the exercise for a full 20 seconds. Also remember that you can leave your feet on the ground during the Russian twists and that you can bend your legs for the leg raises if you need to. A beginner’s version of today’s WOD could look like this:
Scaled:
Tabata 1 - Plank (Shorten hold as needed.)
Rest 2 minutes
Tabata 1 - Superman hold (Shorten hold as needed.)
Rest 2 minutes
Tabata 3 - Russian twists
Rest 2 minutes
Tabata 4 - Leg raises
Not sure what some of the movements are? Click on the following links for more information:
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