Tag Archives: Pushup

The Chief Benchmark WOD

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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 set ended.

  • 3 x Power Cleans @ 125lbs/55kg
  • 6 x Pushups
  • 9 x Air Squats

Results: Did this WOD back in 2017 and completed 18 rounds. This time 18 rounds plus 16 reps. Not bad beating my 51 year old self!

Landmines and Pushups then a KB EMOM

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4 rounds

  • 5 x Single Arm Landmine Reverse Lunge (increase weight per round)
  • 8 x Foot Elevated Pike Pushups

Then EMOM for 14 minutes, alternating sides per minute (7 rounds on left / 7 rounds on right total)

  • 4 x Single Kettlebell Swings @ 20kg
  • 4 x Single Kettlebell Gunslingers
  • 4 x Single Kettlebell Cleans
  • 4 x Single Kettlebell Thruster

Results: Landmines 25-50-60-65lbs/31kg. EMOM took around 35-40 seconds per round to complete the work, so 20 seconds rest.

Bench Press then a KB Core EMOM

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4 rounds

  • 6 x Bench Press @ 85% of 3RM

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 60cm box)
  • 10 x Cable Pulldowns @ 70lbs
  • Rest 1 Minute

Then a Kettlebell Core EMOM for 16 minutes, rotate through the following, 4 rounds per exercise

  • 4 x Slow Halos per Direction
  • 2 x Windmills per Side with 2 second hold
  • 8 x Kettlebell Pull Overs
  • 4 x Front Rack Openers with Twist

Results: Used 170lbs for the Bench Press and on the last round broke it up into 4.1.1 with 20 a second pause between the last 2 reps. Pushups 20 and 12.

Bench Press and Bent Rows then Thrusters, Step Ups and Mountain Climbers

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4 rounds of

  • 6 x Bench Press @ 80% of 3RM
  • 8 x Single Kettlebell Bent Rows @ 24kg per arm

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 20kg plate)
  • Rest 1 Minute

Then AMRAP in 15 minutes

  • 6 x Dual Kettlebell Clusters @ 14kg per hand
  • 12 x Alternating Dual Kettlebell Step Ups (total, 6 per leg)
  • 24 x Mountain Climbers (r+l=1rep)

Results: Used 158lbs/72kg for the Bench. 20-15 reps for the Pushups. Metcon 5 rounds plus 4 reps.

Bench Press then Pushups, Deadlift and Bent Rows

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3 rounds of

  • 8 x Bench Press @ 110% x Body Weight
  • 5 x Bench Press @ 120% x Body Weight
  • 3 x Bench Press @ 125% x Body Weight
  • Max x Bench Press @ Body Weight

Then AMRAP in 12 minutes

  • 12 x Deficit Push Ups @ 15cm deficit
  • 5 x Deadlift plus Bent Row @ 135lbs

Results: Used 170-185-195(only 2 reps)lbs and got 8 reps on the last set. Metcon 8 rounds plus 8 reps.