It’s Tabata Tuesday, Community Fitness Club! In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest.
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.
In the next four tabatas, you will cycle through 20 seconds of alternating lunges, followed by 20 seconds of pull-ups, followed by 20 seconds of flutter kicks, followed by 20 seconds of high knees, then 20 more seconds of alternating lunges, followed by 20 more seconds of pull-ups, followed by 20 more seconds of flutter kicks, followed by 20 more seconds high knees. You will then rest one minute before completing this sequence three more times.
To time today’s workout using the SmartWOD timer app:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 work, 0:10 rest.
(3) Click on the plus sign beside “Add sets”.
(4) Select 5 sets with 1 minute of rest between sets.
(5) Press "START TIMER".
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Cycle through alternating lunges, pull-ups, flutter kicks, and high knees
Rest 1 minute
Tabata 3 - Cycle through alternating lunges, pull-ups, flutter kicks, and high knees
Rest 1 minute
Tabata 4 - Cycle through alternating lunges, pull-ups, flutter kicks, and high knees
Rest 1 minute
Tabata 5 - Cycle through alternating lunges, pull-ups, flutter kicks, and high knees
Tabatas scale 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. You can modify the lunges by holding onto something for support or by not lowering your knee all the way to the ground. Ring rows can be performed instead of pull-ups. You can perform flutter kicks with bent knees instead of straight legs, and you can march in place rather than doing high knees. Make the changes that are right for you today! A beginner’s version of today’s WOD could look like this:
Scaled 1:
Experienced:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Cycle through modified lunges, ring rows, flutter kicks, and march-in-place
Rest 1 minute
Tabata 3 - Cycle through modified lunges, ring rows, flutter kicks, and march-in-place
Rest 1 minute
Tabata 4 - Cycle through modified lunges, ring rows, flutter kicks, and march-in-place
Rest 1 minute
Tabata 5 - Cycle through modified lunges, ring rows, flutter kicks, and march-in-place
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:
Experienced:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Cycle through alternating lunges, jumping pull-ups, flutter kicks, and high knees
Rest 1 minute
Tabata 3 - Cycle through alternating lunges, jumping pull-ups, flutter kicks, and high knees
Rest 1 minute
Tabata 4 - Cycle through alternating lunges, jumping pull-ups, flutter kicks, and high knees
Rest 1 minute
Tabata 5 - Cycle through alternating lunges, jumping pull-ups, flutter kicks, and high knees
Not sure what some of the movements are? Click on the following links for more information:
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