Tag Archives: Pushups

Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

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6 rounds, rest 20 seconds between exercises, 90 seconds between rounds

  • 5 x Bench Press @ 65% + 8 x Strict Pullups
  • 3 x Bench Press @ 75% + 7 x Strict Pullups
  • 1 x Bench Press @ 85% + 6 x Strict Pullups
  • 5 x Bench Press @ 75% + 5 x Strict Pullups
  • 3 x Bench Press @ 85% + 5 x Strict Pullups
  • 1 x Bench Press @ 95% + 5 x Strict Pullups

Then taken from a Street Partking instagram WOD.

3 rounds for time

  • 30 x Dumbbell Farmer Reverse Lunge @ 18kg
  • 30 x Pushups
  • 30 x Dumbbell Bent Over Rows @ 18kg

Results: Bench Press 165-175-185-175-185-205lbs. Metcon 15:14.

Power Abs then Bench Press, Pushups, T2B and DUs

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Start with Kari Pierce Power Abs form March 26…

3 sets of

  • 3 x Weighted Knee Tucks @ 3kg
  • 3 x Russian Twist
  • Repeat for 3 rounds

For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.

Every 2 minutes for 10 minutes

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 7 x Toes to Bar
  • 14 x Pushups
  • 28 x Double Unders

Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.

Pullups and Pushups Complexes then Deadlifts and Burpees

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4 sets of the following Complex

  • 5 x Pushup
  • 3 x Archer Pushup per Side
  • 3 x Single Hand Raised Pushups per Side
  • Rest 20 seconds
  • 2 x Strict Supinated Pullups with Shoulder Width Grip
  • 2 x Strict Supinated Pullups with Narrow Width Grip
  • 2 x Strict Pronated Group Pullups with Shoulder Width Grip
  • Rest 2 minutes

EMOM until you fail to complete all reps in the minute (taken from the Box Programming instagram post from Saturday)

  • 5 x Deadlift @ 185lbs + 1 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 2 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 3 x Burpee over the Barbell
  • etc.

Results: Complex was good, really worked the arms nicely. Metcon 8 full rounds plus 12 reps (including DL).

Cleans, Pushups, Deadlifts and V-Ups

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Every 2 minutes for 6 minutes

  • 3 x Hang Power Clean
  • 3 x Front Squats

Then every 2 minutes for 10 minutes

  • 3 x Hang Squat Cleans

Then AMRAP in 12 minutes

  • 9 x Power Clean @ 115lbs
  • 12 x Ring Pushups
  • 15 x Deadlifts @ 115lbs
  • 18 x V-Ups

Results: Cleans 115-125-135-145-115lbs. Metcon 3 rounds plus 31 reps.

Bench Press then Pullups, Dips and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then a repeat of the September 20, 2019 WOD.

AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Dips
  • 12 x Pushups

Resutls: Bench Press 140-160-185-160-185-205-220-220lbs/100kg (new 1RM!). Metcon 5 rounds plus 14 reps.