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 is a long, chipper-style workout consisting of box jumps, rowing, lunges, sit-ups, push-ups, and pull-ups. This is a long one, so feel free to set a time limit for yourself, and stop when your time is up, rather than when the workout is complete. Even if you don’t finish the whole thing, you will still get in a good workout!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
25 calorie row
15 box jumps (24in., 20in.)
40 alternating lunges
15 box jumps
30 abmat sit-ups
15 box jumps
20 push-ups
15 box jumps
10 pull-ups
15 box jumps
25 calorie row
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:
For time:
15 calorie row
10 box jumps to a comfortable height or 20 high knees
20 modified lunges
10 box jumps or 20 high knees
15 anchored or assisted sit-ups
10 box jumps or 20 high knees
10 wall push-ups
10 box jumps or 20 high knees
5 ring rows
10 box jumps or 20 high knees
15 calorie row
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:
For time:
20 calorie row
15 box jumps to a comfortable height
40 alternating lunges
15 box jumps to a comfortable height
30 abmat sit-ups
15 box jumps to a comfortable height
20 box push-ups or kneeling push-ups
15 box jumps to a comfortable height
10 jumping pull-ups
15 box jumps to a comfortable height
20 calorie row
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 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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