Today’s workout will really blast your core. You will be performing max effort repetitions in one minute of inchworm push-ups, sit-ups, Russian twists, and leg lifts. You will then rest for two minutes and repeat the cycle two more times. I suggest allowing yourself 10 to 15 seconds to transition between the movements.
To time today’s WOD, using the SmartWOD app, follow these steps:
(1)Press “Tabata”.
(2)Select 4 rounds of 1:00 work, 0:10 rest.
(3)Press the plus sign beside “Add sets”.
(4)Select 3 sets, 2 rest.
(5)Press “Start Timer”.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
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: Russian twists (25lb, 15lb)
*10 second transition
1 minute max effort: leg raises
*2 minute rest
Since a beginner will naturally perform fewer reps than an advanced athlete, this WOD scales automatically. However, a beginner might find inchworm push-ups to be too challenging. Replace the inchworm push-ups with plain inchworms and and modify the other movements as needed. 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 sit-ups
*10 second transition
1 minute max effort: Russian twists
*10 second transition
1 minute max effort: leg raises
*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:
1 minute max effort: inchworm push-ups
*10 second transition
1 minute max effort: abmat sit-ups
*10 second transition
1 minute max effort: Russian twists (5lb, 3lb)
*10 second transition
1 minute max effort: leg raises
*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 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:
Comments