Today’s workout begins with a tabata of planks, followed by the main WOD: a long, chipper-style workout consisting of burpees, rowing, kettlebell swings, 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!
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. That is, 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 the tabata using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest. You can also use “tabata songs” on YouTube to time the tabata.
Everyone perform:
Tabata - planks (high, right side, low, left side) or (high, low)
Rx:
For time:
50 calorie row
10 burpees
40 American kettlebell swings (53lb, 35lb)
10 burpees
30 abmat sit-ups
10 burpees
20 push-ups
10 burpees
10 pull-ups
10 burpees
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:
25 calorie row
10 elevated, no push-up burpees
20 Russian kettlebell swings (20lb, 15lb)
10 elevated, no push-up burpees
15 anchored or assisted sit-ups
10 elevated, no push-up burpees
10 wall push-ups
10 elevated, no push-up burpees
5 ring rows
10 elevated, no push-up burpees
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:
For time:
40 calorie row
10 burpees
40 American kettlebell swings (35lb, 22lb)
10 burpees
30 abmat sit-ups
10 burpees
20 kneeling push-ups
10 burpees
10 jumping pull-ups
10 burpees
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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