Today’s WOD (“Workout of the Day”) will begin with a tabata of scales followed an 18 minute AMRAP (“As Many Reps As Possible”). For the tabata, 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.
To time the tabata using the SmartWOD timer app:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 of work, 0:10 of rest.
(3) Press "START TIMER".
Once you are finished with the tabata, rest, and then continue on to today’s main workout. Try to complete as many rounds of a 400 meter row, 10 dumbbell walking lunges, 8 push-ups, and 6 up and down planks as you can in the 18 minute workout period. Work hard, and get in as many rounds as you can!
Everyone perform:
Tabata - Scales (front left, front right, back left, back right)
Rest
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute AMRAP:
400 meter row
10 dumbbell walking lunges (50lb, 35lb)
8 push-ups
6 up and down planks
A beginner will naturally perform fewer reps than an advanced athlete. However, it might also be necessary to modify some of the movements. Feel free to modify your lunges by using a chair, the rig, or the wall to help with balance. You can also take smaller steps or not lower your back knee all the way to the ground. Wall push-ups can be substituted for regular push-ups, and a plank hold can be substituted for the up and down planks if needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
18 minute AMRAP:
400 meter row
10 modified lunges
8 wall push-ups
3 up and down planks or 20 second plank hold
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:
18 minute AMRAP:
400 meter row
10 dumbbell walking lunges (30lb, 20lb)
8 kneeling or box push-ups or 4 regular push-ups
6 up and down planks
Your score is the total number of rounds and reps you complete during 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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