Tag Archives: Pushups

Weighted Pullups and Pushups then Row, KB Thrusters and T2B

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3 rounds of

  • 3 x Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Weighted Ring Pushups
  • Rest 90 seconds

Immediately followed by 2 rounds of

  • 2 x Strict Pullups
  • Rest 30 seconds
  • 10 x Ring Pushups
  • Rest 90 seconds

Then for total Toes to Bar in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Toes to Bar (break as needed)

Rest 2 minutes then for total Situps in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Situps

Rest 2 minutes then for total Russian Twists in 5 minutes.

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Russian Twist @ 14kg

Results: Metcon 27-35-13 reps.

John Lewis Memorial WOD

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Taken from WodWell’s Instagram post from yesterday.

For time, complete all 4 sets

2 rounds

  • 21 x Pushups
  • 40 x Situps

Then

  • 80 x Single Dumbbell Overhead Reverse Lunge @ 18kg (Switch hands as needed)

Then 7 rounds

  • 17 x Air Squats
  • 20 x Double Unders

Finally

  • 80 x Dumbbell Step Ups @ 18kg per Hand

Results: 27:40. Splits- 4:12 / 5:48 / 6:05 / 11:35.

Strict Presses then KB Cleans, Squats, Pushups and Pike Lifts

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Every 2 minutes for 12 minutes

  • 6 x Strict Press

Then a tabata (8 rounds-20 sec work / 10 sec rest)

  • Strict Press @ Empty Bar

Then 8 rounds for time (based on movements from Semir Jasarevic’s Instagram post on Feb 8)

  • 4 x Single Arm Kettlebell Power Clean and Squat Left @ 16kg
  • 4 x Single Arm Kettlebell Power Clean and Squat Right @ 16kg
  • 8 x Alternating Asymetric Pushups (one hand on Kettlebell ball, 4 total per hand)
  • 8 x Pike Lift over Kettlebell (over and back is one rep)

Results: Part 1 105lbs. Tabata… harder than it looks. Started off hot at 10 reps but ended up only able to do 5 per round. Metcon – 12:47.

Invictus Boston Invitational – Workout 2 (Scaled)

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For time, time cap of 30 minutes (time stops when all 5 parts/14 rounds are done)

4 rounds

  • 3 x Power Cleans @ 125lbs (Rx 155lbs)
  • 6 x Handstand Pushups
  • 9 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 15 x Sandbag Thrusters @ 40kg (Rx Wall Balls)
  • 15 x Burpees Over the Bar/Bag

Results: Metcon 27:00 exactly. Damn, am I good at scaling or what? 🙂

Back Squats then Pullups, Pushups and V-Ups

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Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Then every 3 for 9 minutes

  • 10 x Back Squats @ 55-65% from above

Then AMRAP in 12 minutes

  • 1-2-3-4… x Strict Pullups
  • 2-4-6-8… x Pushups
  • 3-6-9-12… x V-Ups

Results: Part 1 195lbs (compared to 185lbs the last time I did this rep scheme, November 23, 2020). Part 2 115-115-120lbs. Metcon 7 rounds plus 27 reps.