Today’s workout will begin by practicing inversions using a tabata format. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest. Pick an inversion modification that works for you today. This could be a handstand against the wall for more experienced athletes or a downward-facing dog stretch for beginning athletes. Check out the inversions link at the bottom of this post for more information on inversion modifications.
To time today’s inversion practice using the SmartWOD timer app:
Select “TABATA”.
Choose 8 rounds of 0:20 work, 0:10 rest.
Press “START TIMER”.
Everyone perform:
Tabata - handstands or other inversion modification
After the tabata, rest as needed, then continue on to today’s main workout, an 18 minute EMOM (“Every Minute On the Minute”). In today’s WOD, you will perform 50 seconds of max calories on the air bike in the first minute, 15 sit-ups in the second minute, and a 40 second Superman hold in the third minute. This will continue for 6 rounds until the 18 minutes are complete.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
18 minute EMOM:
MInute 1: 50 seconds of max calories on air bike
Minute 2: 15 abmat sit-ups
Minute 3: 40 second Superman hold
Feel free to scale the sit-ups and the Superman hold in today’s workout. Just do what you can, and that will be enough! A beginner’s version of today’s workout could look like this:
Scaled 1:
18 minute EMOM:
MInute 1: 50 seconds of max calories on air bike
Minute 2: 8 assisted or anchored sit-ups
Minute 3: 20 second Superman hold
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:
18 minute EMOM:
MInute 1: 50 seconds of max calories on air bike
Minute 2: 12 abmat sit-ups
Minute 3: 30 second Superman hold
Your score is the total number of air bike calories 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