Warm-up
It’s Tabata Tuesday, Community Fitness Club! Tabatas are a fun and simple workout format. In a tabata, you perform a given movement for 8 rounds of 20 seconds of work and 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 next 4 tabatas, you will cycle through jumping rope, kettlebell swings, high knees, and bear crawl. In other words, you will perform 20 seconds of jumping rope, followed by 20 seconds of kettlebell swings, followed by 20 seconds of high knees, followed by 20 seconds bear crawl, then 20 more seconds of jumping rope, followed by 20 more seconds of kettlebell swings, followed by 20 more seconds of high knees, followed by 20 more seconds of bear crawl. You will rest 1 minute 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 5 sets with 1 minute of rest between sets.
(5) Press “START TIMER”.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
Tabata 1 - Scales (front left, front right, back left, back right)
Rest 1 minute
Tabata 2 - Rotate between double unders, American kettlebell swings (53lb, 35lb), high knees, and bear crawl
Rest 1 minute
Tabata 3 - Rotate between double unders, American kettlebell swings (53lb, 35lb), high knees, and bear crawl
Rest 1 minute
Tabata 4 - Rotate between double unders, American kettlebell swings (53lb, 35lb), high knees, and bear crawl
Rest 1 minute
Tabata 5 - Rotate between double unders, American kettlebell swings (53lb, 35lb), high knees, and bear crawl
