Today’s workout is similar to a tabata. We will perform 10 rounds of 20 seconds of double unders, 20 seconds of sit-ups, 20 seconds of push-ups, and 20 seconds of lunges with 10 seconds of rest between each movement. The goal is to perform as many repetitions of each of the four movements as you can.
To time today’s workout using the SmartWOD timer app, simply select “TABATA,” then choose 40 rounds of 0:20 work, 0:10 rest.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
10 rounds for total reps:
20 seconds of double unders
10 seconds of rest
20 seconds of abmat sit-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of alternating lunges
10 seconds of rest
Like a normal tabata, today’s WOD scales automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale other aspects of the workout. Beginners can substitute imaginary jump rope or single unders for double unders, anchored or assisted sit-ups for abmat sit-ups, wall push-ups for regular push-ups, and modified lunges for regular lunges. A beginner can also reduce the total number of rounds in the workout and increase the rest time between movements. (If you choose to perform 8 rounds instead of 10, select 32 rounds of 0:20 work, 0:15 rest.) A beginner’s version of today’s workout could look like this:
Scaled 1:
8 rounds for total reps:
20 seconds of single unders or imaginary jump rope
15 seconds of rest
20 seconds of anchored or assisted sit-ups
15 seconds of rest
20 seconds of wall push-ups
15 seconds of rest
20 seconds of modified lunges
15 seconds of rest
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:
10 rounds for total reps:
20 seconds of single unders or double unders
10 seconds of rest
20 seconds of abmat sit-ups
10 seconds of rest
20 seconds of box push-ups or kneeling push-ups
10 seconds of rest
20 seconds of alternating lunges
10 seconds of rest
Your score is the total number of repetitions 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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