- Tell your friends about our 21 Day ‘Tone from Home’ Challenge! This is our online coaching program for non-members (for the level of service you’re getting right now, it costs close to $400/month)!
- An important change to the live Zoom classes– 6pm classes will only be held on Monday, Wednesday, and Thursday, starting the week of April 20th. Noon classes will continue to be offered Monday – Friday, and NO classes on Saturday.
- A schedule of our Social(ly Distant) Events for the month of April can be found here.
WOD 04/21/2020
Zoom WOD (Live at Noon only)
BRIEF
Today we have 4 Bodyweight Tabatas scored in the classic way — taking the lowest score of the 8 intervals as your overall score.
A Tabata is 8 sets (20 sec work/10 sec rest) of each movement (total of 4 min). With 4 Tabata rounds, plus the minute rest in between each Tabata, this will be about 19 minutes on the clock — and absolutely no joke, if done well!
Consistency will be imperative on this one — don’t start with sets that are to big, or you’ll regret it. Start conservative on all movements, so that you don’t drop off too much towards the end. Keep movement quality high and consistent, especially as you get into the later rounds.
If we were going to put the movements in order of MOST breathing, to least, it would go: Bodybuilders, Step-ups, Air Squats, Sit-ups. Breathing will be highest on the Bodybuilders (the most like “cardio”), while the sit-ups, will be more of a burn — but both will require good pacing.
WARMUP
3 rounds:
•30 sec Wall Sit (Legs at Parallel)
•30 sec – 60 sec Bird Dogs (Slow)
•30 sec Bent Hollow Hold
•30 sec – 60 sec Mountain Climbers
Take your time between stations — keep quality high!
WORKOUT
4 Tabatas:
•Tabata Air Squats
rest 1 minute
•Tabata Bodybuilders
rest 1 minute
•Tabata Sit-ups
rest 1 min
•Tabata Step-ups
*Add lowest scores from each round together to obtain your overall score!
ACCESSORY – Loaded Carry & Core
Accumulate:
•100-150 Russian Twists (High Quality)
or
•5 sets of 20-30 Twists with 90 sec Rest
THEN
•2-5 Min Backpack Hold/Bearhug
or
•2-5 Min Farmers Hold/Luggage Hold
Make sure to balance sides!
A loaded carry or hold is a full-body exercise, and any full-body exercise relies heavily on the core. Accumulate sets and reps of Russian Twists and Bearhug Holds.
Keep the core, back, and GLUTES engaged — the glutes will be very important here to stabilize the hips! You can choose to walk a distance or hold statically in place on the holds/carry. Get creative, and find some stuff that’s tough to hold!
Demo Videos
Wall Sit:
https://www.youtube.com/watch?v=-cdph8hv0O0
Bird Dogs:
https://www.youtube.com/watch?v=c0D51CL69-g
Bent Hollow Hold:
https://www.youtube.com/watch?v=uKGd8kv7Qzo
Mountain Climbers:
https://www.youtube.com/watch?v=nmwgirgXLYM
Sit-ups:
https://www.youtube.com/watch?v=BgUEFKr8ny4
Step-ups:
https://www.youtube.com/watch?v=nAl0t57yPD4
Bodybuilders:
https://www.youtube.com/watch?v=V_vQAYSFoNA
Russian Twists:
https://www.youtube.com/watch?v=z_E0ghbrx3A
Backpack Hold Bearhug:
https://www.youtube.com/watch?v=CUUwMK10R00
