Warm-up
Skill Work
(Skill TBA)
"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).
Post-WOD Stretching
Ok, let's cover the main question here - what on earth is a tabata interval?
A tabata interval is 20 seconds of work followed by 10 seconds of rest - this is repeated 8 times for a total of 4 minutes. So, in today's WOD, this means 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture (and don't worry if you don't - we'll go over the whole thing before we start). Record your lowest interval from each exercise and add them to get your score. For example, suppose your workout looked something like this:
Pull-ups: 5-4-3-2-2-2-3-1 Lowest: 1
Push-ups: 10-8-8-7-6-6-4-4 Lowest: 4
Sit-ups: 12-11-11-6-4-4-5-5 Lowest: 4
Squats: 12-12-12-10-10-8-7-7 Lowest: 7
Your score would be 1 + 4 + 4 + 7 = 16. Consistency is key.
Lastly, remember - everything is scalable (i.e., adjustable to each person's strength and skill level). This means push-ups can be regular or from the knees, pull-ups can be regular or jumping, etc. Again, we'll discuss all this before we actually do the WOD, so don't stress yourself out thinking about it.
1 comment:
You guys did an AWESOME job this morning! That's a tough workout, and you all worked your tails off. It's gonna pay off! Keep it up!
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