Progression WOD’s

My workout today was what I like to call a “Progression WOD”. The basic idea is you start with simple movements, mostly utilizing only bodyweight, and then progress to more strenuous sets of either bodyweight movements or full lifts.

Good examples of where to start would be push-ups, pull-ups, and squats. These whole body movements work your chest, back, abdominals, and legs in three simple exercises. I used these along with box jumps as round one of my progression workout. Let’s look at the sets and reps:

Push-ups – 2 sets of 10 reps
Pull-ups – 2 sets of 5 reps
Squats – 1 set of 30 reps
Box jumps (24in) – 1 set of 20 reps
(30 seconds rest between each set)

Now this workout doesn’t seem terribly complicated, and it isn’t. These are simple, functional movements. I gave myself about one minute rest between round one and round two. In round two, we will make this more difficult:

Put on a 20 pound weighted vest and do the following…
Push-ups – 3 sets of 10 reps
Pull-ups – 2 sets of 10 reps
Squats – 1 set of 30 reps
Box jumps (36in) – 2 sets of 15 reps
(30 seconds rest between each set)

So in round two, we increased the resistance by wearing the weighted vest, and we increased the repetitions we did of each exercise. We also increased the amount of work we have to do on our box jumps by making the target higher than before. For the next two rounds, we will add an Olympic lift as well as a pattern of functional movements taken from the Ninja Warrior television show, mostly for fun. Here is round three:

Still wearing the 20 pound weighted vest, do the following…
Push-ups – 2 sets of 15
Deadlifts – 2 sets of 10 (135#)
Pattern (repeat 10 times) – 36in box jump > 5 foot horizontal jump to climbing rope > swing to landing approx. 5 feet distant

Now that was a fun round! For my fourth and final round, I only made one change: I added 50 pounds to the deadlift weight. Other than that small change, round four looks exactly like round three.

And that’s it! Once you have finished all four rounds of the workout, you have progressed through an entire range of functional movements, increasing the resistance and work as you go through. One of the great benefits of doing it this way, is that your muscles are actually forced to work even harder through out the progression, then they would have been tasked to do if you had just done each round on separate days. The muscle fatigue from the earlier rounds, means you have to work harder in the later rounds, even taking the increased resistance into account.

That’s it for today! Share and enjoy.