Ann's Immaterium

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The “Wyatt” Workout

I’ve been getting a lot of Crossfit style posts in my email lately, and one thing that I like is the concept of a “Workout of the Day,” or WOD. So I thought I’d put together a few of these WOD’s featuring general conditioning that works for my current situation, fitness level, goals, etc. I also like the Crossfit convention of naming the workouts sometimes using generic names, sometimes honoring military people, first responders and the like, while others just use the date it first came out or cute names like “Bad Karma.”

So, here is my first attempt at a WOD: “Wyatt.”

Wyatt seems like the kind of guy who deserves to have a workout named after him. 🙂

Wyatt

For Time: Perform this series of exercises quickly in the order written without sacrificing form. All Steps are one count for both feet up on the step and then back on the floor.

  • 50 Basic Left Steps (Switch to Basic Right halfway through.)
  • 50 Corner to Corner Steps
  • 20 Push-Ups
  • 50 Straddle Up Steps
  • 20 Push-Ups
  • 40 Dead Bugs, two-count.
  • 50 Hamstring Curl Steps (Left leg and the switch to right halfway through.)
  • 20 Push-Ups
  • 40 Dead Bugs, two-count
  • 80 Good Morning’s
  • 50 Charleston Steps
  • 20 Push-Ups
  • 40 Dead Bugs, two-count
  • 80 Good Morning’s
  • 160 Hindu Squats
I found ‘Wyatt’s Toy’ to be a pretty good workout. My, isn’t he fierce?!

Beginning Level: “Wyatt’s Toy”

For Time: Perform this series of exercises quickly in the order written without sacrificing form. All Steps are one count for both feet up on the step and then back on the floor.

  • 50 Basic Left Steps (Switch to Basic Right halfway(Switch to Basic Right halfway through.)
  • 50 Corner to Corner Steps
  • 15 Incline Push-Ups
  • 50 Straddle Up Steps
  • 15 Incline Push-Ups
  • 20 Dead Bugs, two-count
  • 50 Hamstring Curl Steps (Left leg and the switch to right halfway through.)
  • 15 Incline Push-Ups
  • 20 Dead Bugs, two-count
  • 30 Good Morning’s
  • 50 Charleston Steps
  • 15 Incline Push-Ups
  • 20 Dead Bugs, two-count
  • 30 Good Morning’s
  • 45 Hindu Squats

Equipment Required: Step Aerobic Platform or something to step up on with both feet that is about 6 inches high.

If (like me) you find the regular workout more of a goal to shoot for than something you want to do tomorrow, then you can start with “Wyatt’s Toy” and keep adding reps until you reach the ability to do the full WOD.

For me, the main barrier is I can’t do very many regular push ups with good form, hence the incline push ups. Back a few decades ago, when I had trained myself to be much better at push ups than I am now, I found that doing inclines (gradually decreasing the incline as you become better at the movement) was a far more effective transition to regular push ups than doing them from the knees. Your mileage may vary, but that is what worked for me.

Movements Used in this Workout

Basic StepCharlestons
Corner to CornerDead Bug
Diagonal StepGood Morning
Hamstring CurlsHindu Squat
Push UpsStraddle Up
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21 responses to “The “Wyatt” Workout”

  3. […] Secondly, the MV-2 doesn’t focus very much on the legs. With the MV workout you have the squats and you also get some lunging action with the Twisted Sword Draw. There is a little glute activation in the MV-2, especially with the deadlifts, but I do find this workout suitable for days when my legs are sore, which often happens especially after doing the Wyatt. […]

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  6. Sounds like a great workout to me! I’ve taken up cardio in the last month (which is something I never thought I’d do) and the opportunity to get moving and sweat a little bit is really appreciated in the cold dregs of winter. I enjoyed the pictures of Wyatt as well. That is a photogenic cat! 🙂

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    • Yes, I think Wyatt takes a pretty good picture too. He’s an athletic little guy so I thought it would be appropriate to name the first workout after him.

      Congratulations on your cardio workouts. I know what you mean about winter and how it feels good to get the blood moving. I used to do a little cross country skiing years ago, though not enough that I was ever really very good at it. We also had a recumbent bike in a room with large windows that let a lot of sun in so we’d close off the room and it was really warm in an otherwise very large, old, draft house. I used to like to go in there and enjoy the heat and pedal for a half hour or so in the middle of winter.

      I’ve only done the full workout once now, at least as close as I can get to doing it, which is I still have to do incline push ups, though I have been gradually improving on that front and eventually I hope/plan to be able to do regular push ups in the volume required to complete the full Wyatt.

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  8. My upper body strength is shameful but I go easy on myself with that and am starting to work on it gradually. Interesting to see the different movements, I was wondering what some of them were.

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    • Always good to be careful and work up to things, that is what I’ve been trying to do as well. I thought I’d include links to the different moves in the workout just in case someone wanted to try it and didn’t know some of the moves. I also tried not to include any of the more technical Step moves. Much like I’m finding with the clubs, Step can be pretty simple but it can also get pretty complex and turn into something with complicated dance-like steps.

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    • Hi Pete. That is pretty neat you are naturally good at push ups. I have exercises like that, but sadly push ups are something that I have to work at maintaining if I want to be reasonably good at them. I’ve let them go a bit over the last few years so I’m guessing it’ll take awhile to get them back.

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    • Kitty is pretty athletic. He particularly likes to climb up and down on things the “hard” way rather than taking the easier or obvious way of doing things. For awhile I thought he was just kind of thick but over time I see that he just likes doing things this way because I see him do things the easier way sometimes too. I wonder if it is being an indoor cat he decided to do that to keep himself in shape? 🙂

      I think I’m going to change the workout a bit to incorporate different basic step aerobic moves instead of five sets of straddle steps. I don’t think my left knee really likes doing all of those straddle steps at one time and for building some foot agility varying things might be better. When I originally was designing this I was thinking of the side-to-side aspect but I think it might be a little too much of a good thing, at least for me.

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    • Heh, I like little Wyatt a lot. He’s a fun cat even (or perhaps because) his favorite thing in the whole world is to be petted with a toilet bowl brush. I found this out because he kept dragging the one we had into living room until we figured out what was going on and bought two others that we only use for him and hid the original one under the bathroom sink.

      Come to think of it, maybe one of the exercises for “The Wyatt” should have been dragging around a heavy branch or perhaps a barbell with one’s teeth for distance and time? 🙂

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    • Well, I think that I’ve maintained my fitness for some things but let it go for others because for the past ten years I’ve mostly concentrated on my strengths and ignored some glaring weaknesses since I’ve been training for fun and not for sports entertainment or competition. So I’m working on trying to get better at the things I’m not as good at, which isn’t as much fun, but in the long run is more satisfying.

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