Today's
WoD was a Tabata workout. Actually, check that, today's WoD was a modified
Tabata workout meant to be harder than usual. For those of you who haven't done
Tabata before, the idea is high intensity with very little rest. Traditionally,
you do 20 seconds of work, followed by 10 seconds of rest, only you repeat that
8 times in a row. You do this for every single exercise in that work out.
Today it was the men vs women... I will leave it to you as to who did
better.
The
warm up was simply to get the blood moving. Simply three rounds of
jogging in place, front-back jumping jacks, and high knees, each for 30
seconds.
The
WoD was made a little more difficult with the addition of burpees tossed into
the mix.
Warm Up
3 rounds of:
·
30
seconds of running in place
·
30
seconds of front-back jumping jacks
·
30
seconds of high knees
WoD
·
8
rounds of: 20 seconds of decline push ups, 10 seconds of rest
·
8
rounds of: 20 seconds of situps, 10 seconds of rest
·
8
rounds of: 20 seconds of dips, 10 seconds of rest
·
8
rounds of: 20 seconds of burpess, 10 seconds of rest
·
8
rounds of: 20 seconds of squats, 10 seconds of rest
Exercises
· Front Back
Jumping Jacks
Start with one leg in front
of the other, then alternate. Jump back and forth between the two positions. As
you do so, bring your arms up as if you were doing regular jumping jacks. It really
is just like a jumping jack, the only real difference is that your legs move
forward & backward instead of side-to-side.
· Decline Push Ups
Despite the name, it's more
like an incline bench press. Set up a platform with 4 risers on each side. Put
your feet on the platform and your hands on the ground; your feet should be
higher than your face. Do your push ups that way, with your chest touching the
ground for each rep.
· Sit Ups
Keep your feet in butterfly
position (heels touching each other), since that isolates your abs. For these,
come up so your torso is perpendicular to the ground.
· Dips
Use the same platform that
you used for the decline push ups. Position yourself so your arms are holding
you up/off the edge of your platform, with your legs straight out in front of
you. You should just be barely forward of the platform; your butt should
practically touch the platform as you do your reps. If you come forward too
far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your
butt touches the ground, and then raise yourself back to the starting position.
That's 1 rep. If you do the exercise properly, you'll feel the exercise the
most in your triceps.
Scale down: Bend
your legs, and put your feet flat on the ground before doing your dips. Since
you're lifting less weight this way, this makes the dips easier.
· Burpess
It's a 5 step motion: 1)
squat down & touch the ground, 2) kick your legs out into a push-up
position, 3) do a push up, 4) jump back to the squatting position, 5) come up
from squatting and jump 2 inches off the ground.
If you're up for it, you can
make these harder than usual by using weights throughout all 5 steps. When you
squat down, touch the dumbbells to the ground. Keeping the weights on the
ground in front of you, kick back to a push up position. Do the push up while
holding the weights (this forces you to go a little bit lower on the push up).
Jump back to the squatting position, and jump up while still holding the
weights. At that point, you don't have to jump quite as high, but aim for at
least an inch off the ground for each rep.
Scale down: Step
back into the push up instead of jumping. Same goes for when you go back to the
squatting position (step 4); step forward instead of jumping.
· Squats
Make sure that when you go
down, your bottom ends up closer to the ground than your knees (this is called
"breaking parallel"). If you have to do your squats slower to
accomplish this, that's fine.
Regardless of how far you
squat, you want to keep your weight on your heels the whole time. That will
help ensure you keep a good lumbar curve & will help with any potential
balance issues. For some people, it helps to look up at about 45 degrees to
ensure you're not leaning forward & straining your lower back. To ensure
this happens, you can throw your hands up to 45 degrees and focus your eyes on
your hands on each rep.
Scale down: If
you can't squat that far, you should aim to end up with your thighs parallel to
the ground at the bottom of your squat.
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