05/29/2024 - the_mud_room - 1.5 and Progression Workout

BackBlast:

Another steal from Ha-Ha/Nelson/Husband! It was a muscle burner after Monday’s Murph and Sonic Boom’s hardcore wo at Haven yesterday…

The 1.5 WOD (Workout of the Day) required us to do a half-rep of an exercise, pause for 2 seconds, return to the start position, and then do a complete rep. Rinse and repeat for 1 minute. For example, for a pushup, we lowered body halfway, paused, pushed back up and then lowered all the way for a hand-release merkin (pushup), and back up. These really concentrated the working muscles!

For the Progression 6-8-10, we did a trio of exercises that increased in difficulty and reps. 6 reps for the 1st, 8 for the 2nd, and 10 for the 3rd exercise.

The Thang:

1.5 WOD for 1 minute each set:

• Pushups
• Rear-foot elevated split squats
• Chest press
• Squats
• Triceps extension
• Lunges

Progression 6-8-10:

• Split squat (each leg) – 6
• Weighted squat (sumo) – 8
• Bodyweight squat (narrow) – 10

• ---

  Chest fly – 6

• Chest press – 8
• Pushups – 10

• ---

  Chest-supported dumbbell row – 6

• Bent-over dumbbell row – 8
• Pullups – 10

Then we finished up with some abs and a new glute exercise – the glute walkout. Don’t worry, I’ll bring that back for those of you who missed it!! Finished with stretches and concentrated on our hamstrings from the pullups (knees bent) and the glute walkouts. Mine were TIGHT!

COT:

When you go through deep waters, I will be with you. When you go through rivers of difficulty, you will not drown. When you walk through the fire of oppression, you will not be burned up; the flames will not consume you. Isaiah 43:2