Trimester 1 – Week 1 – Day 3

 WOD at Home Mom Week 1 – Day 3

 

Warm-up

3 Rounds (Not for Time)

Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

Push-ups

Fitness Level Substitution: Knee Push-ups

Air Squats


Skills / Strength

Skills / Strength Rest Day


WOD

“Tabata Something Else”

8 Sets (0:10 Rest)

0:20 Max Reps of Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

 

8 Sets (0:10 Rest)

0:20 Max Reps of Push-ups

Fitness Level Substitution: Knee Push-ups

 

8 Sets (0:10 Rest)

0:20 Max Reps of AbMat Sit-ups

Equipment SubstitutionAbMat Sit-ups using a rolled-up towel

 

8 Sets (0:10 Rest)

0:20 Max Reps of Air Squats

 

“Tabata Something Else” consists of 4 tabata interval work-outs in a row.  Each tabata interval work-out consists of 8 sets of working as hard as you can for 20 seconds followed by only 10 seconds of rest.  Remember you are pregnant.  Your “as hard as you can” will be different than that of a non-pregnant women.  Set an even pace and try to stick with it.  You will perform a total of 32 twenty second intervals with 10 seconds of rest between each.  The first 8 will be pull-ups, followed immediately after with 8 sets of push-ups, then 8 sets of sit-ups, then 8 sets of air squats. Your score is the lowest number of reps performed in a 20 second round for each of the movements.  If you get 20 pull-ups the first round and then 3 the last, your pull-up score is 3.  Add the lowest rounds of each movement and post your score to comments.


Cool-down

Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

Push-ups

Fitness Level Substitution: Knee Push-ups

Air Squats

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