Today we will keep things simple by doing a tabata-style workout. In a tabata, you perform a given movement at a high intensity for eight rounds of 20 seconds of work and 10 seconds of rest.
In the first tabata of today’s WOD, we will cycle through each scale variation twice. That is, we will perform a front scale on our left foot for 20 seconds, then a front scale on our right foot for 20 seconds, then a back scale on our left foot for 20 seconds, then a back scale on our right foot for 20 seconds. We will then repeat all four movements one more time. In the second tabata, we will cycle through plank variations: high plank, left arm side plank, right arm side plank, and low plank. The last three tabatas will consist of mountain climbers, pull-ups, and dumbbell push presses.
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)”.
Coose 5 sets with 1 minute of rest between sets.
Press “START TIMER”.
You can also use “tabata songs” on YouTube to time your workout. Check out the link on how to time your workout at the bottom of this post for more information.
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 - Plank (high, left arm, right arm, low)
Rest 1 minute
Tabata 3 - Mountain climbers
Rest 1 minute
Tabata 4 - Pull-ups
Rest 1 minute
Tabata 5 - Dumbbell push presses (50lb, 35lb)
Tabatas scale automatically. A beginner will naturally perform fewer reps and hold exercises a shorter time than an advanced athlete. That’s okay! Do what you can do today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Plank (alternating high and low)
Rest 1 minute
Tabata 3 - Mountain climbers
Rest 1 minute
Tabata 4 - Ring rows
Rest 1 minute
Tabata 4 - Dumbbell push presses (8lb, 5lb)
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 (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Plank (alternating high and low)
Rest 1 minute
Tabata 3 - Mountain climbers
Rest 1 minute
Tabata 4 - Jumping pull-ups
Rest 1 minute
Tabata 5 - Dumbbell push presses (30lb, 20lb)
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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