Today’s workout is reminiscent of a tabata but with a twist. In today’s WOD, we will perform 10 rounds of 20 seconds of pull-ups, 20 seconds of push-ups, 20 seconds of sit-ups, and 20 seconds of lunges with 10 seconds of rest between each movement. The goal is to perform as many repetitions 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 as prescribed (Rx):
Rx:
10 rounds for total reps:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of abmat sit-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 ring rows for pull-ups, wall push-ups for regular push-ups, anchored or assisted sit-ups for abmat sit-ups, and modified lunges for regular lunges. A beginner can also reduce the total number of rounds in the workout if 10 rounds is too overwhelming. A beginner’s version of today’s workout could look like this:
Scaled 1:
10 rounds for total reps:
20 seconds of ring rows
10 seconds of rest
20 seconds of wall push-ups
10 seconds of rest
20 seconds of anchored or assisted sit-ups
10 seconds of rest
20 seconds of modified lunges
10 seconds of rest
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:
10 rounds for total reps:
20 seconds of jumping pull-ups
10 seconds of rest
20 seconds of kneeling push-ups
10 seconds of rest
20 seconds of abmat sit-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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