Tag Archives: Pushups

Pike Lifts, Barbell Rows and Dips then Power Clean, Thrusters and Pushups

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3 rounds of

  • 10 x Alternating Single Leg Pike Lift (5 per leg) – pause 1-2 seconds at top
  • 10 x Pike Lift Pulses

Every 2 minutes for 18 minutes

  • 8 x Barbell Rows
  • 8 x Dips

Then 3 rounds for time (inspired by Street Parking Artemis Vault WOD)

  • 15-10-5 x DB Power Clean plus 2 x Thrusters @ 16kg per hand
  • 30-20-10 x Pushups + Sandbag Pull Through

Results: Used 110lbs/50kg for the Rows. Metcon 12:20. Initially planned to do all rounds with 15/30 reps but after the first round decided to scale it down.

Bench Press then Row, Pushups, KBS, Buprees and Pullups

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Evvery 3 minutes for 18 minutes (6 rounds)

  • 8-10 x Dumbbell Bench Press @20kg per hand
  • 3 x Archer Pullups per Side

AMRAP in 21 minutes

  • Row 500m
  • 21 x Pushups
  • 21 x Kettlebell Swings
  • 15 x V-Ups
  • 9 x Pullups

Results: Watched this Youtube video and see I am doing Archer Pullups wrong… will do them as shown next time. Metcon 3 rounds plus 500m row and 30 reps.

Pullups and Pushups then Row, S2OH and Devil Press

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EMOM for 20 minutes

  • 2 x Weighted Ring Pullup
  • 3-5 x Weighted Pushup

Then AMRAP in 12 minutes

  • 21 Calorie Row
  • 15 x Dumbbell Strict Press @ 14kg
  • 9 x Devil Press @ 14kg

Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.

Double Unders, Pushups, V-Ups, Box Jumps and Burpees

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Going in for a rare office visit, so need something short and efficient.

Inspired by theboxprogramming’s WOD post on Instagram from October 16.

AMRAP in 20 minutes of the following, every 2 minutes stop and do 5 Burpees…

  • 50 x Double Unders
  • 25 x Pushups
  • 25 x V-Ups
  • 25 x Box Jumps

Results: 3 rounds plus 88 reps.

Back Squats and Pullups then DUs, Pushups and Burpee BJs

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Rebuilding after 2 weeks of doing nothing on vacation.

3 rounds of

  • 10 x Russian Twist @ 10kg (over and back is one rep)
  • 20 x Abmat Situps

Then EMOM for 20 minutes

  • Odd Minute – 5 x Back Squat @ 65% of 1RM
  • Even Minute – 5 x Strict Pullups

Then 5 rounds for time

  • 25 x Double Unders
  • 15 x Pushups
  • 5 x Burpee Box Jumps

Results: For the back squats, used 155lbs/70kg. Metcon 9:22.