Tag Archives: Air Squat

Presses then Cleans, Pushups and Air Squats

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Every 2 minutes for 10 minutes

  • 5 x Strict Press

Increase weight each round.  Rest 2 minutes, then every 2 minutes for 2 rounds of

  • 20 x Push Press @ 65lbs

Rest 2 minutes between rounds.

Then do 5 rounds of 3 minute AMRAPs, rest 1 minute between rounds, start each round where you ended on the last round (a modified version of a Street Parking WOD):

  • 3 x Power Clean @ 110lbs/50kg
  • 6 x Pushups
  • 9 x Air Squats

Results:  Strict Press 75-95-105-110-115lbs.  Metcon total of 21 rounds plus 1 rep.  Excellent metcon, very hard.

Pushups, Situps, Pullups and Squats then DUs, Kneel-Stand and Russian Twists

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Back from vacation… went for a short 4k run yesterday, now some basic strength building to get into the swing of things again.

Every 30 seconds for 20 minutes move through each of the following stations (30 seconds per station, 10 rounds per station)

  • Station 1:  4 x Strict Pullups
  • Station 2: 8 x Pushups
  • Station 3: 12 x Situps
  • Station 4: 16 x Air Squats

Then 2 rounds (inspired by Fit2Day)

  • 50 x Double Unders
  • 10 x Kneel-Stand with 30lbs Sandbag on shoulder, switch shoulder per rep (down/up-left+ down/up-right is one rep)
  • 10 x Russian Twist (left+right is one rep)

Results:  Not one of the more exciting workouts but a good start.  Double unders went better than I thought they would after such a long break, first round missed at 34 reps, second round unbroken.

OHS then Pullups, Dips, Pushups and Squats

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Warm up with 100 double unders then 4 rounds of

  • 10 x walking lunges holding a plate overhead

Increase the weight of the plate each set.  Stretch and roll shoulders and back between sets.

Then not for time do 4 sets of

5 x Overhead Squats increasing weight each round

Then for time do 10 rounds of the following:

  • 4 x Pullups with Supinated Grip
  • 8 x Dips
  • 12 x Pushups
  • 16 x Air Squats
  • Rest 1 minute

Results:  Warmed up with 10, 25, 35lbs plates for the walking lunges.  Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs.  All were hard.  Metcon in 24:53.

Lower Body Vacation Workout

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So, following on to my last post, as a second workout, to keep in shape while on vacation here is the lower body version.  Could also swap Back Squats for Deadlifts.

Not for time do 3 rounds of Deadlift with the following rep scheme:

  • 5 x @ 185lbs/85kg
  • 3 x @ 205lbs/93kg
  • Max Reps @ 225lbs/102kg

Then for time do:

  • Row 2k
  • 50 x Box Jumps
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Air Squats

Results:   For the max reps DL did 6 reps. Metcon in 17:00 (50 Air Squats are way easier than 50 pushups)

20 Minute Chelsea

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Normal Chelsea is an EMOM for 30 minutes.  I had only limited time so only reduced that to 20 minutes (more like Cindy).  My goal was to get in some high volume Pullups.

So, do EMOM for 20 minutes:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Kept within the 1 minute for 12 rounds, then just continued until the end non-stop not really counting any more.   I think I got another 4-5 rounds in so 60-65 pullups total.