Tag Archives: Pushups

TRX Reverse Rows, RFE Split Squats and Pushups

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No gym, sore shoulder… a slow, rebuilding workout after a week of rest.

Every 90 seconds for 24 minutes (4 rounds of each)

  • Station 1 – 8-10 x TRX Reverse Rows
  • Station 2 – 8-10 x TRX Rear Foot Elevated Split Squat with Sandbag @ 15kg Left Leg
  • Station 3 – 8-10 x TRX RFE Split Squat with Sandbag @ 15kg Right Leg
  • Station 4 – 10-15 Pushups

Results: Done as shown. Slight ache in my shoulder during the pushups but no significant pain, so figured it is OK.

Back Squats then Lunges, Situps and Pushups

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Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.

Deadlifts then Plate Raises, Halos, Extensions and Pushups

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Every 2 minutes for 12 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 1 x Deadlift @ 95%
  • Set 6 – Max x Deadlifts @ 70%

Then 5 rounds of this Street Parking WOD.

  • 400m Run
  • 10 x Plate Front Raises
  • 20 x Plate Halos (10 each way)
  • 10 x Plate Tricep Extensions
  • 10 x Pushups
  • Rest 60-90 seconds

Results: Deadlifts – 185-205-225-255-275-285-15 x 205lbs. Metcon 20:19 (4:00-5:45 per round including the rest), only did 4 rounds using a 14kg Kettlebell (could also use a Dumbbell).