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.
For the second and forth tabata, you will alternate between performing 20 seconds of kettlebell deadlifts and 20 seconds of kettlebell box step-ups. For the third and fifth tabata, you will alternate between performing 20 seconds of Superman hold and 20 seconds of glute bridges. You will rest 1 minute between each tabata.
To time today’s workout using the SmartWOD timer app:
Select “TABATA”.
Choose 8 rounds of 0:20 work, 0:10 rest.
Press the plus sign beside “Add sets (optional)”.
Select 5 sets with 1 minute of rest between sets.
Press “START TIMER”.
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:
Experienced:
Tabata 1 - Scales (Cycle between left leg front scale, right leg front scale, left leg back scale, and right leg back scale.)
Rest 1 minute
Tabata 2 - Alternate between:
Kettlebell deadlifts (53lb, 35lb)
Kettlebell box step-ups (53lb, 35lb), (24in. 20in.)
Rest 1 minute
Tabata 3 - Alternate between:
Superman hold
Glute bridges
Rest 1 minute
Tabata 4 - Alternate between:
Kettlebell deadlifts (53lb, 35lb)
Kettlebell box step-ups (53lb, 35lb), (24in. 20in.)
Rest 1 minute
Tabata 5 - Alternate between:
Superman hold
Glute bridges
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. 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 1 minute
Tabata 2 - Alternate between:
Kettlebell deadlifts (15lb, 10lb)
Kettlebell box step-ups to a comfortable height (15lb, 10lb)
Rest 1 minute
Tabata 3 - Alternate between:
Superman hold
Glute bridges
Rest 1 minute
Tabata 4 - Alternate between:
Kettlebell deadlifts (15lb, 10lb)
Kettlebell box step-ups to a comfortable height (15lb, 10lb)
Rest 1 minute
Tabata 5 - Alternate between:
Superman hold
Glute bridges
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:
Tabata 1 - Scales (Cycle between left leg front scale, right leg front, left leg back scale, and right leg back scale.)
Rest 1 minute
Tabata 2 - Alternate between:
Kettlebell deadlifts (35lb, 22lb)
Kettlebell box step-ups to a comfortable height (35lb, 22lb)
Rest 1 minute
Tabata 3 - Alternate between:
Superman hold
Glute bridges
Rest 1 minute
Tabata 4 - Alternate between:
Kettlebell deadlifts (35lb, 22lb)
Kettlebell box step-ups to a comfortable height (35lb, 22lb)
Rest 1 minute
Tabata 5 - Alternate between:
Superman hold
Glute bridges
Not sure what some of the movements are? Click on the following links for more information:
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