Yesterday we performed L-sits and planks. Today we will work on the other SLIPS movements in a simple tabata-style workout that combines scales and handstand modifications with kettlebell swings and box jumps.
In a tabata, you perform a given movement at a high intensity 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. (Perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds. Perform a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. Repeat all four movements one more time.)
Keeping time for today's workout is easy if you have downloaded the SmartWOD timer app. Simply select “TABATA,” then choose 8 rounds of 0:20 work, 0:10 rest for 4 sets with 2 minutes of rest between sets. You can also use “tabata songs” on YouTube to time your workout. Check out the link on how to time your workout at the bottom of this post for more information.
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 - handstand hold
Rest 2 minutes
Tabata 3 - American kettlebell swings (53lb, 35lb)
Rest 2 minutes
Tabata 4 - box jumps (24in., 20in.)
Tabatas scale automatically. A beginner will naturally perform fewer reps or hold movements for less time than an advanced athlete. However, it will probably also be necessary to modify the exercises. Check out the links at the bottom of this post for information on how to scale each of today's movements.
Scaled 1:
Tabata 1 - scales (front left, front right, back left, back right)
Rest 2 minutes
Tabata 2 - inversion modification
Rest 2 minutes
Tabata 3 - Russian kettlebell swings (20lb, 15lb)
Rest 2 minutes
Tabata 4 - box jumps to comfortable height
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 - handstand hold against wall
Rest 2 minutes
Tabata 3 - American kettlebell swings (35lb, 22lb)
Rest 2 minutes
Tabata 4 - box jumps (20in., 20in.)
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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