Tag Archives: Pushups

Bike, Bent Rows and Pushups

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AMRAP in 4 minutes

  • 25 x Barbell Bent Rows @ 98lbs/45kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 20 x Bent Rows @ 110lbs/50kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Bent Rows @ 120lbs/55kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Bent Rows @ 135lbs/60kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

  • 5 x Bent Rows @ 145lbs/65kg
  • 25 x Hand Release Pushups
  • Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

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5 rounds, resting 2 minutes between rounds

  • 10 x Deadlift (increase weight per round)
  • 20 x Pushups

Then 5 rounds for time

  • 21 x Kettlebell Swings @ 24kg
  • 15 x V-Ups
  • 9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.