Today’s WOD is a tabata-style workout. 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. You will then move on to tabatas of inchworms, Superman holds, handstand holds, and push-ups, resting a minute and a half between each round.
To time today’s workout using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 5 sets with 1:30 minutes of rest between sets. You can also use “tabata songs” on YouTube to time your workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 2 - Inchworms
Rest 90 seconds
Tabata 3 - Superman holds
Rest 90 seconds
Tabata 4 - Handstand hold
Rest 90 seconds
Tabata 5 - Push-ups
Tabatas scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale some of the movements. Instead of a handstand hold, you can perform a downward-facing dog stretch, and wall push-ups can be substituted for regular push-ups. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 2 - Inchworms
Rest 90 seconds
Tabata 3 - Superman holds
Rest 90 seconds
Tabata 4 - Downward-facing dog stretch
Rest 90 seconds
Tabata 5 - Wall push-ups
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:
Tabata 1 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 90 seconds
Tabata 2 - Inchworms
Rest 90 seconds
Tabata 3 - Superman holds
Rest 90 seconds
Tabata 4 - Box handstand hold
Rest 90 seconds
Tabata 5 - Kneeling push-ups
Not sure what some of the movements are? Click on the following links for more information:
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