It’s December, Community Fitness Club! Let’s kick off the new month with a workout that will really blast your core. In today’s WOD, you will be performing max effort repetitions for one minute of inchworm push-ups, sit-ups, bear crawl, and flutter kicks. You will then rest for two minutes before repeating this cycle two more times.
To time today’s workout using the SmartWOD timer app:
Select “TABATA”.
Choose 4 rounds of 1:00 work, 0:10 rest.
Press the plus sign beside “Add sets (optional)”.
Choose 3 sets with 2 minutes of rest between sets.
Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds:
1 minute max effort: inchworm push-ups
*10 second transition
1 minute max effort: abmat sit-ups
*10 second transition
1 minute max effort: bear crawl
*10 second transition
1 minute max effort: flutter kicks
*2 minute rest
Since a beginner will naturally perform fewer reps than an advanced athlete, this WOD scales automatically. However, a beginner will also need to scale some of the movements. Inchworms can be performed instead of inchworm push-ups, and anchored or assisted sit-ups can be substituted for abmat sit-ups. A beginner version of today’s WOD could look like this:
Scaled 1:
3 rounds:
1 minute max effort: inchworms
*10 second transition
1 minute max effort: anchored or assisted sit-ups
*10 second transition
1 minute max effort: bear crawl
*10 second transition
1 minute max effort: flutter kicks
*2 minute 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:
3 rounds:
1 minute max effort: inchworms to kneeling push-ups
*10 second transition
1 minute max effort: abmat sit-ups
*10 second transition
1 minute max effort: bear crawl
*10 second transition
1 minute max effort: flutter kicks
*2 minute rest
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.
Your score is the total number of reps you complete during today’s workout. Count each meter of bear crawl as one repetition. 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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