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WOD 05/8/2020
Zoom WOD (Live at Noon only)
BRIEF
Today we have 2 Tabata Mashes — one focused on core, the other on breathing and burning.
The first Tabata Mash is back-to-back archbody holds and plank rotations. This will likely get shakey and uncomfortable. Don’t force the hold for the full 20 seconds if you’re losing a high-quality position. Break early and rest as much as you need to maintain a solid position for the remainder of the Tabata.
The Russian swings & push-ups come down to 2 things — keeping quality high, and managing push-up fatigue. Get into the groove with the Russian swings. Maintain paced breathing, solid technique, and consistent movement for all intervals. Choose a weight you can do unbroken for all rounds. Push-ups are one of the trickiest Tabata movements — pick a number and stick to it for all rounds … but be careful. Too little is too easy, but too many cause you to fade quickly. Choose reps wisely!
WEIGHT: Anything you can hold with both hands and swing comfortably — backpack, duffle-bag, luggage, etc.
WARMUP
3 to 4 Rounds of:
•20 sec Archbody Pulse
•5 Inchworms
•20 sec Bent Hollow Rock
WORKOUT
Tabata Mash #1:
A1.) Archbody Hold
A2.) Plank Rotations
REST 2 MINUTES
Tabata Mash #2:
B1.) Russian Swings
B2.) Push-ups
ACCESSORY – Pistols
Accumulate 4 to 6 Sets of:
•6-8 Weighted Pistols ea/s
OR
•6-8 Pistols ea/s
OR
•6-8 Pistols to Box/Chair ea/s
OR
•6-8 Front Step Lunges ea/s
Rest as needed
Pistols are a tough movement from both a mobility and a strength standpoint. Descend slowly until your reach the bottom (or the chair), then move smooth, but with purpose, back to a standing position. Reaching for your up-foot or holding a light weight in front of you can help with balance.
Demo Videos
Plank Rotation:
https://www.youtube.com/watch?v=VBd6DBVNUYg
Archbody Pulse:
https://www.youtube.com/watch?v=cYRZw2_BeuM
Inchworms:
https://www.youtube.com/watch?v=Gv0rFtj-XjI
Bent Hollow Rock:
https://www.youtube.com/watch?v=_SRYaZUKeLc
Plank:
https://www.youtube.com/watch?v=GmQfTPmYCiI
Russian Swings:
https://www.youtube.com/watch?v=ialGyd2zomo
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Push-ups:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Weighted Pistols:
https://www.youtube.com/watch?v=h1RBtiAYYBA
Pistols:
https://www.youtube.com/watch?v=b4q0kqmF608
Pistol to Chair:
https://www.youtube.com/watch?v=-71uaSXtz3M
Pistol to Box:
https://www.youtube.com/watch?v=b8-P4g5Px_4
Front Step Lunges:
https://www.youtube.com/watch?v=GDADrTYuUMM
