Tag Archives: Air Squats

Just the Basics

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EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.

  • 2-4-6-8… x Strict Pullups

Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:

  • 4-8-12… x Dips

Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:

  • 4-8-12… x V-Ups

Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:

  • 5-10-15… x Air Squat

Then do two standard Tabatas (8 rounds,  20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating

  • Hollow Hold
  • Superman Hold

Then do one Tabata (8 rounds, 45 second work, 15 second rest) of

  • Plank

Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.

Back Squat then Cleans, Pushups and Air Squats

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Take 20 minutes and work up to a heavy 1RM Backsquat

Taken from the CF Invictus workout “The Chief.”

AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

  • 3 x Power Cleans @ 125lbs
  • 6 x Pushups
  • 9 x Air Squats

Results:  Really good workout.  Ended up with a new 1RM on the backsquat of 225lbs (102kg).  Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210,  1 x 220, 1 x 225.  For the metcon did 18 rounds exactly.

Bench Press and Toes to Bar then Run, Pushups and Air Squats

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Following the programming from CF Invictus this week with some slight modifications.

Five sets of:

  • 3 x Bench Press
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 rounds for time of:

  • Run 400m
  • 40 x Push Ups
  • 40 x Air Squats

Then do one 15 sec work/45 sec rest L-Sit tabata.

Results:  For the Bench Press did 155/170/185/195/200lbs.  Got interrupted for the metcon so only ended up doing 2 rounds in 8:48.  For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.

Bench Press and Situps then Pullups, HSPU and Air Squats

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Every 3 minutes for 15 minutes do

  • 4-6 x Bench Press
  • 10 x Weighted Situps @ 8kg

Then do AMRAP in 15 minutes of

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

Results:  For the bench press die 115/135/155/185/195lb.  For the AMRAP 5 rounds plus 9 reps.