Tag Archives: Pushups

Bench Press and Pushups then Burpees, Bent Rows, Push Press and HSPU

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5 rounds

  • 3 x Bench Press @ 90-95% of 1RM

Then accumulate

  • 100 x Alternating Pushups with 1 hand on floor, 1 hand on raised (switch/break as needed)

Then, inspired by theboxprogramming WOD from June 19…

3 rounds for time

  • 15 x Burpees
  • 10 x Single Kettlebell Bent Rows @ 16kg per side (complete one side then do the other)
  • 5 x Handstand Pushups

Rest 4 minutes, then 1 round for time of

  • 45 x Burpees
  • 30 x Single Kettlebell Bent Rows @ 16kg per side
  • 15 x Push Press @ 95lbs

Results: Used 190lbs for the Bench Press. For the Pushups, put my raised hand on the ball of a Kettlebell switched sides after 5-10 reps. Metcon 7:44 and 6:03.

Bench Press and Pushups then DL, TRX Rows, Thrusters

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4 rounds

  • 4 x Bench Press @ 85-90% of 1RM

Then accumulate

  • 50 x Alternating Archer Pushups (25 per side)

Then the CF New England “Giddy Up” WOD, AMRAP in 15 minutes of

  • 1 x Deadlift @ 220lbs
  • 1 x TRX Reverse Row
  • 1 x Dumbbell Thruster @ 14kg per hand
  • 2 x Deadlift @ 220lbs
  • 2 x TRX Reverse Row
  • 2 x Dumbbell Thruster @ 14kg per hand
  • …

Results: Used 185 for the Bench Press. Metcon 9 rounds plus 2 reps. For the TRX Rows, put feet on my bench so body was parallel to the floor.

Core Work then Deadlifts, Pullups, KBS, Rows and Pushups

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3 rounds

  • 8 x KB Clean and Front Rack Squat with KB on Left Shoulder
  • 8 x KB Clean and Front Rack Squat with KB on Right Shoulder
  • 8 x Alternating Halos (around clockwise+around counter-clockwise = 1 rep)
  • 8 x Lying Leg Raises with Arms Locked out and KB directly over chest
  • 5 x Windmills with KB in Right Hand
  • 5 x Windmills with KB in Left Hand

Then take 5 rounds and work up to a heavy Deadlift

  • 8 x Staggered Stance Landmine Deadlift Left
  • 8 x Staggered Stance Landmine Deadlift Right
  • 3 x Chest to Bar Pullups

Then 4 rounds for time

  • 30 x Pushups
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Deadlift plus Barbell Row @ 115lbs

Results: Used 16kg for the core work… its all about the form. LM Deadlift 25-45-65-75-80lbs… grip on the fat bar was the issue. Metcon 15:01.

Bench Press and Pullups then Pullups, Pushups and Row

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Every 30 seconds for 10 minutes

  • 1 x Strict Chest to Bar Pullup (as high as possible)

Then 5 rounds

  • 6 x Bench Press
  • Rest 30 seconds
  • 4 x Weighted Pullups @ 10kg
  • Rest 90 seconds

Then 3 rounds

  • 10 x Bench Press @ 80-85% of above weight
  • 15 x Barbell Reverse Rows

Then accumulate

  • 50 x Pushups

Results: This time touched chest on all 20 reps. Bench Press 165lbs. Used 135lbs for the second set of Bench Press.

C2B Pullup

Core Work then Pullups, Pushups and Row

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4 rounds of 30 seconds on/30 seconds off of

  • Knee Tucks
  • Kettlebell Pullthroughs @14kg
  • Russian Twist @ 14kg
  • Mountain Climbers

Then 5 rounds of

  • 3-5 x Strict Chest to Bar Pullups
  • 8-10 x Ring Pushups with hand turnout (palms forward)

For time 3 rounds of

  • Row 500m
  • Rest 1 minute between rounds

Results: Didn’t touch my chest to the bar on any attempt 😞… working on my form and back strength. Row 1:50-1:55-1:59.