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 kettlebell deadlifts, Superman holds, kettlebell swings, and inchworms, resting a minute and a half between each round.
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 1:30 minutes 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 90 seconds
Tabata 2 - Kettlebell deadlifts (53lb, 35lb)
Rest 90 seconds
Tabata 3 - Superman holds
Rest 90 seconds
Tabata 4 - American kettlebell swings (53lb, 35lb)
Rest 90 seconds
Tabata 5 - Inchworms
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 90 seconds
Tabata 2 - Kettlebell deadlifts (15lb, 10lb)
Rest 90 seconds
Tabata 3 - Superman holds
Rest 90 seconds
Tabata 4 - Russian kettlebell swings (15lb, 10lb)
Rest 90 seconds
Tabata 5 - Inchworms
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 90 seconds
Tabata 2 - Kettlebell deadlifts (35lb, 22lb)
Rest 90 seconds
Tabata 3 - Superman holds
Rest 90 seconds
Tabata 4 - American kettlebell swings (35lb, 22lb)
Rest 90 seconds
Tabata 5 - Inchworms
Not sure what some of the movements are? Click on the following links for more information:
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