Tag Archives: Pushups

Core Work and Bench Press then Pullups and Pushups

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Core Work, 3 rounds, resting as needed between rounds

  • 6 x Alternating Single Leg Toe Touch (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 60-65% of Part 1

Then AMRAP in 10 minutes of

  • 1, 2, 3, 4 … x Strict Pullups
  • 2, 4, 6, 8 … x Pushups

Results: Part 1 – 165lbs. Part 2 – 105lbs. Metcon – 8 rounds plus 3 reps. Upper body is done!

Back Squat then BJ, Pushups and Power Cleans

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Got my gym setup again so will work on building strength for the next couple of weeks by following a program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then ‘Full Tilt’ WOD from Wodwell…. 3 rounds for time

  • 21 x Box Jumps
  • 15 x Pushups
  • 9 x Hang Power Clean @ 95lbs

Results: Worked up to 165lbs for the first part. Used 100lbs for part 2. Metcon 6:46.

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.