Today’s workout will begin with a tabata of inversions, followed by the main workout: a 20 minute EMOM, (“Every Minute on the Minute.”) In today’s WOD, you will perform a 40 second dead hang in the first minute, a 40 second bear crawl in the second minute, 40 high knees in the third minute, and a 40 second Superman hold in the fourth minute. This will continue for 5 rounds until the 20 minutes are up.
All athletes will begin by practicing their 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 you can hold for the eight 20-second intervals. 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 the tabata using the SmartWOD timer app, simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest. You can also use “tabata songs” on YouTube to time the tabata.
Everyone perform:
Tabata - handstands or other inversion modification
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute EMOM:
MInute 1: 40 second dead hang
Minute 2: 40 second bear crawl
Minute 3: 40 high knees
Minute 4: 40 second Superman hold
Today’s WOD can be scaled by shortening the total amount of time a movement is held or by reducing the total number of repetitions a movement is performed. Feel free to break up the holds into multiple shorter chunks, and if 20 seconds is still too long, then that’s okay too. Just do what you can, and that will be enough! A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute EMOM:
MInute 1: 20 second dead hang
Minute 2: 20 second bear crawl
Minute 3: 20 high knees
Minute 4: 20 second Superman hold
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:
20 minute EMOM:
MInute 1: 30 second dead hang
Minute 2: 30 second bear crawl
Minute 3: 30 high knees
Minute 4: 30 second Superman hold
Your score is the total number of repetitions you complete during today’s workout. Count each second of the dead hang, bear crawl, and Superman hold 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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