Today we will do a tabata-style workout. In a tabata, you perform a given movement for eight rounds of 20 seconds of work, 10 seconds of rest.
In the first tabata of today’s WOD, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time.
In the second tabata of today’s WOD, you will alternate between performing 20 seconds of kettlebell swings and 20 seconds of box jumps. In the third tabata, you will alternate between performing 20 seconds of sit-ups and 20 seconds of Superman hold. And in the fourth and final tabata, you will alternate between performing 20 seconds of inchworms and 20 seconds of high knees. You will rest 2 minutes between each tabata.
To time today’s workout using the SmartWOD timer app:
(1) Press “TABATA”.
(2) Select 8 rounds of 0:20 work, 0:10 rest.
(3) Click on the plus sign beside “Add sets”.
(4) Select 4 sets with 2:00 minutes of rest between sets.
(5) Press "START TIMER".
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Tabata 1 - scales (front left, front right, back left, back right)
Rest 2 minutes
Tabata 2 - alternate between American kettlebell swings (53lb, 35lb) and box jumps (24in., 20in.)
Rest 2 minutes
Tabata 3 - alternate between abmat sit-ups and Superman hold
Rest 2 minutes
Tabata 4 - alternate between butt kicks and high knees
Tabatas scale automatically. A beginner will naturally perform fewer reps or hold movements for less time than an advanced athlete. However, it will probably be necessary to modify the movements as well. A beginner’s version of today’s workout could look like this:
Scaled 1:
Tabata 1 - scales (front left, front right, back left, back right)
Rest 2 minutes
Tabata 2 - alternate between Russian kettlebell swings (20lb, 15lb) and box jumps to a comfortable height
Rest 2 minutes
Tabata 3 - alternate between anchored sit-ups and Superman hold
Rest 2 minutes
Tabata 4 - alternate between butt kicks and high knees
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:
Tabata 1 - scales (front left, front right, back left, back right)
Rest 2 minutes
Tabata 2 - alternate between American kettlebell swings (35lb, 22lb) and box jumps to a comfortable height
Rest 2 minutes
Tabata 3 - alternate between abmat sit-ups and Superman hold
Rest 2 minutes
Tabata 4 - alternate between butt kicks and high knees
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.
Not sure what some of the movements are? Click on the following links for more information:
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