As we close in on our final days at our temporary home, it seemed only appropriate that we revisit a workout from our first days in the empty room barely two months ago.
1) Inch Worm to Prone Hollow Hold
We began the review session with 4 rounds of our newest amalgamation which coupled the inch worm exercise with the prone hollow hold. Starting from the standing position, the idea is to walk your hands out as far as possible, extending the body over the ground while maintaining the hollow position in a face-down fashion (similar to the prone hollow holds from last Sunday). At the extreme of the position, hold for 5-10 seconds, and then drop the knees to come out. We coupled this with a short cobra stretch to help stretch out the abs.
2) Wall-Walk with Hold
The goal behind the inchworm to prone hollow hold is understanding how to maintain tension in the hollow position while in motion, similar to the wall walks. To drive home this point, we followed up with a few rounds of wall walks, working on keeping the elbows and knees extended with the the hips tucked forward into the hollow position as we walked back up the wall.
As mentioned above, Thursday’s met-con was a retread of a workout we hit back in early December (“HEAD AND SHOULDERS ABOVE“). The difference in Thursday’s version was the inclusion of 20 seconds of rest each round. However, the remainder was the same, including the two different options:
Option #1: 2+ HSPU ladder with max DUs remainder of 2 minutes; or,
Option #2: 2 Wall Walks with max DUs remainder of 2 minutes
The met-con was run in two minute blocks, with 1:40 spent working and :20 dedicated to rest. Each block began with everyone tackling their prescribed number of HSPU or wall walks, and then completing as many DUs as possible in the time remaining. HSPU were done ladder-style, adding 2 more HSPU each round, so long as the previous round was successful. Failing to finish the RX’d number of HSPU meant starting back at the bottom of the ladder in the next round. Those not fully comfortable with HSPU simply did 2 Wall Walks each round.
As for DUs, while Thursday’s class included a sub, it also included some encouragement. Those without sufficient DUs did 20 mountain climbers immediately after coming off the wall (20/leg, so 40 total). However, after picking up the rope, they could single skips, or they could give double unders a shot. Instead of trying one at a time however, the suggested approach was to string two or three single skips together followed by a double under.
Again, it’s nice to have the opportunity to work on DUs during a met-con in order to experience not just the effect of an elevated heart rate, but also on the amount of effort it takes to maintain the proper body positioning at all times. See you all this weekend, where we will doubtless be breaking out the barbells once again.