Today’s workout will really blast your core. You will be performing one minute of max effort repetitions of inchworm push-ups, then one minute max effort sit-ups, then one minute max effort mountain climbers, and then one minute max effort toes-to-bar. You will then rest for two minutes before repeating the cycle two more times.
To time today’s WOD, using the SmartWOD timer app, follow the following steps:
Press “Tabata”.
Select 4 rounds of 1:00 work, 0:10 rest.
Press the plus sign beside “Add sets”.
Select 3 sets, 2 rest.
Press “Start Timer”.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for maximum repetitions:
1 minute max effort: inchworm push-ups
*10 second transition
1 minute max effort: abmat sit-ups
*10 second transition
1 minute max effort: mountain climbers
*10 second transition
1 minute max effort: toes-to-bar
*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 toes-to-rig can be substituted for toes-to-bar. A beginner version of today’s WOD could look like this:
Scaled 1:
3 rounds for maximum repetitions:
1 minute max effort: inchworms
*10 second transition
1 minute max effort: anchored or assisted sit-ups
*10 second transition
1 minute max effort: mountain climbers
*10 second transition
1 minute max effort: toes-to-rig
*2 minute 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:
3 rounds for maximum repetitions:
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: mountain climbers
*10 second transition
1 minute max effort: hanging knee lifts
*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. 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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