Tag Archives: Pushups

Pullup and Dip Strength

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EMOM for 16 minutes alternate through (8 rounds/24 reps of each)

  • Even Minute – 3 x Weighted Pullups @ 20kg
  • Odd Munute – 3 x Weighted Dips @ 20kg

Then 5 rounds of (rest as needed)

  • 5 x Wide Grip Pullups
  • 10 x TRX Rollouts
  • 10 x Russian Pushups

Then accumulate in as few rounds as possible

  • 30 x TRX Tricep Extensions

Results: Done as shown. Going to have some sore triceps tomorrow.

Kettlebell Lunges, Swings and Pushups

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AMRAP in 20 minutes

  • 2 x Goblet Hold Alternating Lunge @ 24-32kg (total, 1 rep each leg)
  • 2 x Kettlebell Swing @ 32kg
  • 2 x Pushups with Hands on Kettlebell Ball
  • 4 x Goblet Hold Alternating Lunge @ 24-32kg (total, 2 reps each leg)
  • 4 x Kettlebell Swing @ 32kg
  • 4 x Pushups with Hands on Kettlebell Ball
  • etc.

Results: 8 rounds plus 44 reps. Had to reduce the weight on the lunges to 24kg after round 6 since my hands were too sweaty and I was feeling like I was going to drop the 32kg KB.

L-Sit Work then Deadlifts and Handstand Pushups

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Continuing L-Sit work… 3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then EMOM for 10 minutes

  • Even Minute –
    • 3 x Deficit Deadlift @ 1.5 Bodyweight from 10cm step
    • 3 x Box Jumps
  • Odd Minute
    • 3 x Deficit Handstand Pushups from Yoga Blocks
    • 3 x Dynamic Bozu Pushups (over and back = 1 rep)

Then as finisher did a 15k Bike routine on iFIT.

Results: Making good progreess on the L-Sits, was able to hold a full L-Sit at the end for 5 seconds, goal would be 30-45 seconds. Used 235lbs for the Deadlift. Bike took around 35 minutes.

Bench Press, Ring Pullups, Cable Pulldowns and Handstand Pushups then Death by Pushups and Situps

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5 rounds of

  • 4 x Bench Press @ 90% of 2RM
  • 3 x Chest to Ring Pullups with False Grip
  • Rest 2 minutes

Then 4 rounds, slow, controlled and full ROM

  • 8 x Straight Arm Cable Pulldowns @ 70lbs
  • 3 x Deficit Handstand Pushups from Yoga blocks

Then EMOM until failure…

  • Minute 1 – 5 x Situps
  • Minute 2 – 8 x Situps
  • Minute 3 – 11 x Situps
  • keep adding 3 until failure

Once done with Situps then EMOM until failure of…

  • Minute 1 – 5 x Pushups
  • Minute 2 – 6 x Pushups
  • Minute 3 – 7 x Pushups
  • keep adding 3 until failure

Results: Used 170lbs for the Bench Press. Situps 8 rounds plus 13 reps. Pushups 7 rounds plus 10 reps.