Category Archives: Duration

TRX Rows and Atomic Pushups with Double Unders

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For time do a reverse ladder of:

  • 30-20-10 TRX Atomic Pushups
  • 30-20-10 TRX Reverse Rows
  • 60-40-20 Double Unders

Results:  Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.

Push Press and Toes to Bar then Front Squats, Pushups, Lunges and Wall Walks

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EMOM for 14 minutes (7 sets of each exercise) do:

  • Even Minute – 5 x Push Press @ 55kg
  • Odd Minute – 5 x Strict Toes to Bar

Then for max lunges and pushups do 12 sets of 1 minute work, 30 seconds rest of:

  • Even Minute – 5 x Front Squats @ 55kg then max reps jumping lunges for the rest of the minute, rest
  • Odd Minute – 3 x Wall Walks then max reps plyometric Pushups for the rest of the minute, rest

Results:  124 Lunges and 49 Pushups.

OHS then 3 rounds of Pullups, Pushups and Double Unders

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Not for time do 5 rounds of

5 x Overhead Squats, increase weight every set

Then do AMRAP in 3 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 20 x Double Unders

Rest 3 minutes then do AMRAP in 3 minutes of:

  • 5 x  Pronated Grip Pullups (chinups)
  • 10 x Pushups
  • 20 x Double Unders

Rest 3 minutes then do AMRAP in 3 minutes of:

  • 5 x Hammer Pullups
  • 10 x Pushups
  • 20 x Double Unders

Results:  For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg.  AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.