Tag Archives: Pushups

Back Squats and Hip Thrusts then Pushups, Deadlifts, Rows and V-Ups

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Take 15 minute and work up to a heavy

  • 6 x Back Squat

Then 3 rounds of

  • 10 x Weighted Hip Thrusts @ 80% of 1RM Back Squat

AMRAP in 6 minutes of

Rest 3 minutes then

AMRAP in 6 minutes of

  • 6 x Ring Pushups
  • 6 x Deadlifts + Barbell Row @ 95lbs
  • 6 x V-Ups

Results: Got up to 205lbs for the Back Squat. Hip Thrusts @185lbs. Metcon 5 rounds plus 7 reps and 5 rounds plus 8 reps.

Bench Press and Wall Walks then DB Snatch and Pushup/Pullthrough

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Every 3 minutes for 18 minutes

  • 3 x Bench Press @ 80% of 1RM
  • 3 x Wall Walks

Then every 2 minutes for 6 minutes

Then taken from Street Parking Daily WOD from 5. January.

For total reps, AMRAP in 3 minutes of

  • 12 x Alternating Dumbbell Snatch @ 20kg (6 per hand)
  • 8 x Pushup plus Pull Through @ 20kg Sandbag

Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.

Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).

Barbell Rows and Handstand Hold then T2B, Pullups, DUs and Pushups

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4 rounds

  • 10 x TRX Side Plank Crunches each side
  • 10 x V-Ups

For the TRX crunch, put my top foot in the TRX and left my bottom foot free to pull to top elbow for the crunch.

Then 5 rounds

  • 3 x Body Weight Barbell Rows
  • 45 second Handstand Hold
  • Rest 2 minutes

Then for time 12-9-6 of

  • Toes to Bar
  • Barbell Rows @ 80% from above
  • Dynamic Pushups to 25lbs plate
  • 50 x Double Unders

Results: Body Weight 158lbs/71kg so used 165lbs/75kg for first set of rows. Used 135lbs for the second set. Metcon 7:54.

Bench Press then Pushups and Situps

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5 rounds of

  • 10 x Alternating Pike Lift from Parallettes
  • 20 x Bear Stance Shoulder Taps

6 sets, increasing weight per set

  • 5 x Bench Press

Then EMOM for 5 minutes

  • 6 x Incline Bench Press @ 18kg

Then for time opposite ladders of (‘Twenty One’ Benchmark WOD)

  • 20-19-18-17…3-2-1 x Pushups
  • 1-2-3…17-181-9-20 x Situps

Results: Bench Press 135-155-165-170-175-185lbs (new 5RM). Way underestimated the time for the metcon… I guess if I’d have thought about it it comes to 200 reps of each! Metcon 21:51.