It’s Tabata Tuesday, Community Fitness Club! Tabatas are a fun and simple workout format. In a tabata, you perform a given movement for 8 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 4 tabatas, you will cycle through jumping rope, mountain climbers, tuck jumps or high knees, and bear crawl. In other words, you will perform 20 seconds of jumping rope, followed by 20 seconds of mountain climbers, followed by 20 seconds of tuck jumps or high knees, followed by 20 seconds bear crawl, then 20 more seconds of jumping rope, followed by 20 more seconds of mountain climbers, followed by 20 more seconds of tuck jumps or high knees, followed by 20 more seconds of bear crawl. You will rest 30 seconds between each tabata.
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 30 seconds 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 30 seconds
Tabata 2 - Rotate between the following four movements:
Double unders
Mountain climbers
Tuck jumps
Bear crawl
Rest 30 seconds
Tabata 3 - Rotate between double unders, mountain climbers, tuck jumps, and bear crawl
Rest 30 seconds
Tabata 4 - Rotate between double unders, mountain climbers, tuck jumps, and bear crawl
Rest 30 seconds
Tabata 5 - Rotate between double unders, mountain climbers, tuck jumps, and bear crawl
We are not all experienced athletes. That’s okay! Modify the movements, take breaks, and slow down as needed. Another variation of today’s WOD might look like this:
Scaled:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 30 seconds
Tabata 2 - Rotate between the following four movements:
Single unders or imaginary jump rope
Mountain climbers
High knees
Bear crawl
Rest 30 seconds
Tabata 3 - Rotate between single unders or imaginary jump rope, mountain climbers, high knees, and bear crawl
Rest 30 seconds
Tabata 4 - Rotate between single unders or imaginary jump rope, mountain climbers, high knees, and bear crawl
Rest 30 seconds
Tabata 5 - Rotate between single unders or imaginary jump rope, mountain climbers, high knees, and bear crawl
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Not sure what some of the movements are? Click on the following links for more information:
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