At-Home Workout #93
Warm Up
- 400m run
- 5 ragdoll to reach
- 10 spiderman lunges
- 10 side lunges
- 10 runner’s lunges
- 20 leg swings (10R/10L)
- 15 squats (5 regular, 5 wide, 5 narrow)
Workout of the Day
Tabata:
- KB/DB goblet squats
- Shuttle runs (10 yds)
- KB/DB Romanian deadlifts
- Squat hold w/ KB/DB in rack position (4R/4L)
Rest 1 minute between Tabatas.
Cash Out
- Side plank hold (1 min/side)
Cool Down
- Wide stance ragdoll (1 minute)
- Standing quad stretch (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. A Tabata is 8 rounds where you perform a given exercise for 20 seconds, then rest for 10 seconds. For this WOD, you’ll do a full Tabata of squats, then rest a minute before starting a Tabata of shuttle runs, then Romanian deads, then squat holds. If you’re doing this on your own, we definitely recommend a Tabata timer. Many of use an app called WOD Timer, or YouTube has several Tabata timer songs such as this one. Post to comments or SugarWOD: Total reps for each of the first 3 Tabatas. 😀/ ✔/ 💪/ “complete” for the last Tabata.
Re-opening Notes: For those who didn’t hear, Chester County is not ready to go Green on June 19. Our new target re-opening date is June 26. We’ll be sending out an email in the coming days with more information about changes to our facility and membership structure. Keep your eyes posted – a response will be required!
