Today we will keep things simple by doing a tabata-style workout. In a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work, 10 seconds of rest.
In the first tabata of today’s WOD, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time. In the second tabata, you will cycle through plank variations: high plank, left arm side plank, right arm side plank, and low plank. The last three tabatas will consist of high knees, butt kicks, and downward-facing dog stretch.
Keeping time for today's workout is easy if you have downloaded the SmartWOD timer app. Simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 5 sets with 1 minute of rest between sets. You can also use “tabata songs” on YouTube to time your workout. Check out the link on how to time your workout at the bottom of this post for more information.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Plank (high, left arm, right arm, low)
Rest 1 minute
Tabata 3 - High knees
Rest 1 minute
Tabata 4 - Butt kicks
Rest 1 minute
Tabata 5 - Downward-facing dog stretch
Tabatas scale automatically. A beginner will naturally perform fewer reps and hold exercises a shorter time than an advanced athlete. That’s okay! Do what you can do today. A beginner’s version of today’s WOD could look like this:
Scaled:
Tabata 1 - scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Plank (alternating high and low)
Rest 1 minute
Tabata 3 - High knees
Rest 1 minute
Tabata 4 - Butt kicks
Rest 1 minute
Tabata 4 - Alternating rounds of 20 seconds of downward-facing dog stretch and 20 seconds of child’s pose
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.
Not sure what some of the movements are? Click on the following links for more information:
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