WOD at Home Mom Week 1 – Day 3
Warm-up
3 Rounds (Not for Time)
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
5 Push-ups
Fitness Level Substitution: Knee Push-ups
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 Substitution: AbMat 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
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
5 Push-ups
Fitness Level Substitution: Knee Push-ups