Today’s workout begins with a tabata of planks, followed by the main workout: a long, chipper-style WOD consisting of a lot of burpees, sit-ups, Russian twists, toes-to-wall, flutter kicks, and inchworms.
Toes-to-wall might be an unfamiliar exercise for some. I often suggest them as a scaled option for toes-to-bar, but they also work great as an at-home core exercise. The toes-to-wall is similar to a leg raise. To perform a toes-to-wall, lie on the floor with your hands stretched above your head, touching a wall. Raise your feet from the ground until they touch the wall behind your head, and then lower them back to the floor.
All athletes will begin today by practicing their planks using a tabata format. Today, you will cycle through four plank variations twice. Perform a high plank for 20 seconds, then a side plank on your right side for 20 seconds. Perform a low plank for 20 seconds, then a side plank on your left side for 20 seconds. Repeat all four movements one more time. If side planks are too difficult for you, alternate between high planks and low planks instead. Rest, then continue on to the main WOD.
Everyone perform:
Tabata - planks (high, right side, low, left side) or (high, low)
Rest 2 minutes
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50 sit-ups
10 burpees
50 Russian twists
10 burpees
50 toes-to-wall
10 burpees
50 flutter kicks
10 burpees
50 inchworms
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:
30 assisted sit-ups
10 elevated, no push-up burpees
30 Russian twists
10 elevated, no push-up burpees
30 toes-to-wall
10 elevated, no push-up burpees
30 flutter kicks
10 elevated, no push-up burpees
10 inchworms
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 sit-ups
10 step-back burpees
40 Russian twists
10 step-back burpees
40 toes-to-wall
10 step-back burpees
40 flutter kicks
10 step-back burpees
40 inchworms
10 step-back 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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